How To Recover More Efficiently After Training?

Active sports are an important part of every person's daily life. As we tear our muscle fibers, we break the shackles of a sedentary life that only brings misery. Whether you're a professional athlete, an active sports enthusiast, or just an occasional shredder, the recovery process after a workout is just as important as the workout itself. As we have often heard – strength is born in rest. Let's track down some of the more effective ways to recover.

Anti-inflammatory foods

Aside from the necessary balance of nutrients such as protein, carbohydrate, and fat, which we discussed in previous articles, we can derive another benefit from the food we consume.

[caption id="attachment_466" align="aligncenter" width="300"]RECOVER MORE EFFICIENTLY AFTER TRAINING: Anti-inflammatory foods RECOVER MORE EFFICIENTLY AFTER TRAINING: Anti-inflammatory foods[/caption]

Natural is the only reliable source. Providing anti-inflammatory substances to the body has a number of health benefits, including the preservation of healthy muscles, joints, and tendons. The inflammatory process is our body's natural response to trauma, overload, injury, or infection. You don't have to have an inflamed Achilles to benefit from anti-inflammatory foods. Prevention is always the better option. Here are some examples of menu items you could include:


  • Turmeric – Turmeric root is a staple of Indian cuisine and contains a specific compound called curcumin that acts as a powerful anti-inflammatory agent. Curcumin inhibits the COX-2 enzyme like ibuprofen to reduce inflammation and speed healing. [1]
  • Ginger – Like curcumin, ginger acts as a powerful anti-inflammatory agent that inhibits the COX-2 enzyme. Research shows that consuming ginger can reduce inflammatory markers after just 7 days. [2] Add ginger to your favorite smoothie or smoothie, sprinkle over salads or dishes, or add to tea to boost inflammation protection.
  • Cold-water fish – Omega-3 fats help cool inflammation by aiding in the production of substances that reduce the body's internal fires. [3] Cold-water fish such as salmon, mackerel, anchovies, sardines, herring, and black cod are good for your anti-inflammatory and restorative diet.
  • Blueberries – Dark-colored berries contain quercetin – a powerful antioxidant – that protects your body from oxidative damage caused by inflammation. In addition, the polyphenols in blueberries also trigger the genetic pathways that provide a large COX-2 anti-inflammatory effect. [4]
  • Beets – are full of the antioxidant beta-alanine. It is an amazing source of dietary nitrates that help increase arginine levels and maintain better flow to speed up healing and recovery. [5]
  • Pineapple – It contains the proteolytic enzyme bromelain, a favorite of the joints as it has been shown to reduce swelling, bruising, healing time and pain after injuries and surgeries. [6] If you decide to add bromelain to your diet, be sure to eat it on an empty stomach. If taken with food, bromelain will support digestive activity, not anti-inflammatory activity.
  • Broccoli - they are an absolute superfood. They pack an antioxidant punch loaded with the powerful phytonutrient glucosinolates, as well as anti-inflammatory bioflavonoids like kaempferol, which help cool inflammation and fight the effects of weight gain. [7]

Deep tissue massage

Massage itself as a restorative element is a controversial topic. Despite its positive effects, the debate among scientists to what extent the effect is psychological rather than physical continues. [8] Yet, according to some studies [9] , thanks to increased blood flow to the muscles, recovery is more efficient.

When we talk about deep-tissue massage, we're talking about firm fascial compression. And what exactly is fascia? To put it simply, packaging. It's a thick layer of collagen that lines every muscle, bone, nerve, artery, and vein in your body. Injuries, inflammatory responses (such as those caused by strenuous exercise), and surgical procedures can all result in what is known as a myofascial restriction. These constraints can cause tension, which can block circulation and cause pain, inflammation, and/or limited mobility. As a result, such tension should be released. What better way

Don't worry if you don't have a massage therapist on hand. The popularity of foam rollers is not a passing fad. Their impact is outstanding. If you don't have a foam roller, you can order one from any website or use a tennis or similar ball.

Contrast cold showers

[caption id="attachment_465" align="aligncenter" width="300"]RECOVER MORE EFFICIENTLY AFTER TRAINING cold showers RECOVER MORE EFFICIENTLY AFTER TRAINING Cold showers[/caption]

We have already discussed the numerous advantages of ice showers. Our article on cold showers can be found here. The next step is to use contrasts. Even the ancient Romans recognized their value. Everything is very simple: in the shower, you alternate between hot and cold water. Warm water dilates blood vessels, increasing circulation, whereas cold water constricts them, decreasing flow. The contrast produces the pump effect, which rids your body of lactic acid and other toxins that accumulate during exercise. [10]

It is best to take a contrast shower after training. The cold water may be shocking at first, but you will soon adapt and learn to enjoy the changing temperatures.


  • Start with a 2-3 minute warm shower
  • Slowly move the temperature to the blue color of the faucet
  • Stay in a cold shower for 1 minute
  • Change back for 1 minute to warm
  • Repeat the cycle for 5 to 10 minutes
  • Water the areas where you feel discomfort or where you have exerted the most


If you've had a tough workout or been on your feet all day, a simple recovery method is inversion. Inversion has been proven to help with lymph fluid circulation, back pain, blood circulation, and dislocation of the spine or hip joint as a result of high-intensity training. Using an inversion table actually lengthens the spine and mobilizes the hips. [11]

You don't need to get such a table at all. You can simply put your feet up against the wall and let the blood flow from your feet to the rest of your body for 2 to 5 minutes.


Sun is magical. If we haven't slept, we're cranky, we react more slowly and we're not as energetic. During sleep, our entire organism is restored. The pituitary gland secretes growth hormone, which stimulates tissue growth. In addition, sleep is essential for successful protein synthesis.

There is no better mental relief than sleep, as long as you haven't gotten yourself into a bad nightmare. Yet, as useful as it is, like anything else, if we overdo it, its effect is reversed. It has been proven that 7-8 hours are enough for the body of an adult athlete to regenerate. In addition to the quantity, it is important to note the quality of sleep, as well as its phase. [12]


[caption id="attachment_463" align="aligncenter" width="300"]RECOVER MORE EFFICIENTLY AFTER TRAINING Stretching RECOVER MORE EFFICIENTLY AFTER TRAINING Stretching[/caption]

It is useful to distinguish between static, dynamic, active, passive, ballistic, and isometric stretching. We will provide a more detailed description of each soon. For the time being, it is important to note that dynamic stretching is more beneficial for warming up before training, whereas static stretching is recommended after loading. [13] But don't generalize too far, because a gymnast's stretch will be very different from a sprinter's. Stretching variations will be patterned based on the body type and sport being practiced.


Apart from being colorful and strong in design, the main benefit of compression products is related to recovery, both post-workout, and post-trauma. They are designed in such a way that they provide specific levels of pressure on the limb in question, regardless of whether the muscles are damaged or targeted for high-intensity training. Applying this pressure helps improve circulation while allowing free movement. [14] For general recovery after a hard workout, the tight-fitting material provides a temporary solution to the swelling and inflammation of the exercised muscles. [15]


[caption id="attachment_464" align="aligncenter" width="300"]RECOVER MORE EFFICIENTLY AFTER TRAINING Collagen RECOVER MORE EFFICIENTLY AFTER TRAINING Collagen[/caption]

Whether you're a triathlete, lifter, or yogi, collagen is the perfect repair protein that helps build muscles, tendons, joints, and cartilage. Collagen is the main structural support component in our body. It is contained in 90% of our connective tissue – this includes joints, ligaments, tendons, and fascia. The combination of high collagen bioavailability and high amino acid content makes it an optimal post-workout food that is quickly absorbed to help replenish proteins broken down during exercise. Collagen protein supplementation is key to maintaining an active lifestyle. [16]

Intermittent fasting

Intermittent fasting is one of the best ways to reduce inflammation, boost immunity, and heal and repair tissues. [17] [18] [19] This is one of the reasons why many people feel nauseous and have no appetite when they have an infection. This innate mechanism is the body's way of making us starve so that it can create the right environment to stimulate natural immunity.

Intermittent fasting improves insulin sensitivity. A study shows that the effect increases when combined with endurance training. [20] After conducting the study, participants experienced a drop in body fat, better glucose tolerance, increased insulin sensitivity, and a significant improvement in muscle adaptation. Fasted training has been proven to contribute to faster muscle tissue regeneration. See our articles on cyclical fasting and fasting in athletes. [21]

The best way to start fasting is to give your body 12 hours of rest between dinner and breakfast each day. This allows 4 hours for digestion to complete and 8 hours for the liver to complete the detoxification cycle. You can try extending the fast to 16-18 hours once a week. The more willful can even afford a full 24-hour day.

Food additives

And the best-balanced diet can benefit from supplements. Amino acids, enzymes, vitamins, and minerals are a great addition to a healthy menu.

In addition to the above-mentioned methods, there are other, additional recovery techniques - stress reduction, active recovery, yoga, meditation, acupuncture, cryotherapy, hydrotherapy, sauna, electromagnetic stimulation, infrared therapy, etc.

Reducing stress is key.

Trying to add too many restorative techniques to already busy schedules can stress you out and lead to a drop in productivity.

Try and choose what is comfortable and works for you.


In conclusion, there are a few things you can do to help your body recover more efficiently after a workout. Make sure you get enough sleep, eat a healthy diet, and drink plenty of water.