All about post workout recovery and nutrition after exercise

Post workout recovery

Recovery after exercise is more than just rest, it's an active process that determines the success of your training. When you push your body through a challenging workout, you're not just building strength and endurance. You're also breaking down muscle fibers, depleting energy reserves, and triggering physiological stress. Effective post-workout recovery is what allows your muscles to rebuild, adapt, and grow stronger.
 

Neglecting this step can lead to increased muscle soreness, reduced performance, and a higher risk of injury. Conversely, supporting the recovery process through nutrition, hydration, and rest may help improve muscle function and reduce muscle soreness, ultimately enhancing your overall performance and recovery routine.

What happens in your body when you exercise?

When you exercise, your body undergoes a series of rapid and inseparable changes1:

  • On a muscular level, repeated contractions cause microscopic damage to muscle fibers, which get stronger once repaired.

  • Your body increases its energy demands which leads to a decrease in glycogen reserves (the sugars stored in your muscles and liver).

  • On the hormonal level, stress hormones release increase, mobilizing energy resources and modulating immune responses.

  • The immune system is therefore also activated: depending on its intensity and duration, physical activity mobilizes immune cells to a greater or lesser extent, thus strengthening immune surveillance. BUT after a prolonged or tough workout, it can temporarily suppress certain immune functions. 

These physiological disruptions are essential for adaptation, but if they are not compensated for by adequate recovery, they can leave the body in a long-lasting state of fatigue and increase the risk of illness or injury.

Understanding the recovery process

After your workout, your body enters a complex recovery period in which it must repair muscle microtrauma, rebuild its glycogen reserves and optimally manage the inflammation that has set in*.

This process triggers muscle protein synthesis (MPS), the biological mechanism that repairs and rebuilds damaged muscle tissue. For MPS to be effective, the body needs protein, particularly protein that is rich in essential amino acids such as leucine (more on this later).
The recovery process has several phases2:

  • Immediate (0 to 2 hours): the body begins to restore hydration and electrolytes and to initiate repair.

  • Short term (2 to 24 hours): muscle protein synthesis reaches its maximum.

  • Long term (24 to 72 hours and sometimes more): muscle growth and adaptation occur. Heavy exertion during this period is generally not recommended because it would occur in the middle of the reconstruction period. This is why difficult sessions are usually spaced out over several days, with easy ones in between.

During these periods, proper nutrition and hydration are essential because they allow you to rebuild your glycogen stores and help your muscles become stronger and more resilient in preparation for the next workouts.

*A quick aside: post-exercise inflammation is not an alarm signal like the one that can occur during an illness. It is necessary for the recovery process. So even if they are not pleasant, you should not try to combat or reduce muscle pain with anti-inflammatories (such as ibuprofen) because this would be detrimental to the adaptations that you are trying to develop through exercise.

Nutrition and hydration: key drivers of post-workout recovery

There are 3 nutritional factors to take into account to ensure a good recovery:

Proteins and amino acids

Proteins are crucial to speed up recovery, as they compensate for the breakdown of muscle proteins caused by exercise. They are made up of combinations of amino acids. Some of them must be provided by the diet because the body cannot produce them: these are known as essential amino acids (EAAs). Among these, leucine is very important because if consumed in sufficient quantities, it triggers MPS. Other ones are called non-essential because the body can produce them from EAAs.

During recovery, it is preferable to consume high-quality, easily digestible complete proteins (those with all the EAAs), such as milk proteins, meat, eggs, fish or a combination of plant-based proteins.

Dairy proteins contain two types of protein, whey and casein and the ratio between those proteins can influence recovery: a greater quantity of whey, which is absorbed quickly, will promote rapid recovery, while a greater quantity of casein will be absorbed more slowly.

Carbohydrates

The more intense the exercise, the more it depletes muscle and liver glycogen reserves. It is therefore important to replenish these stocks for subsequent sessions.

In addition, combining proteins and carbohydrates after exercise can further improve muscle repair and glycogen restoration3.

After exercise, it is best to eat carbohydrates that are easily absorbed and digested, such as those contained in pasta, rice, milk or fruit.

Hydration and electrolyte balance

Sweat-induced water loss during exercise can lead to dehydration, increasing the risk of muscle cramps and impairing physical performance due to reduced blood volume, elevated core temperature, and electrolyte imbalances4. To counteract these effects, hydrating with sports drinks containing sodium and potassium helps replenish electrolytes lost through sweat and improves fluid retention during recovery4.

Adequate electrolyte intake also mitigates exercise-associated muscle damage and supports recovery by maintaining neuromuscular function and reducing markers like creatine kinase, which is linked to muscle injury risk5. 

How much should you take to recover properly?

After training, it is recommended to consume4,6,7,8:

  • A good dose (20 to 40 grams) of complete proteins. This intake should be repeated 3 to 5 times during the day, according to sport intensity and training periods. Keep in mind that 20 grams of protein doesn't equal for 20 gram of the food source. For example, 100 grams of skyr contains about 10 grams of protein and 100 grams of lean ground beef contains about 25 grams of protein.

  • Between 1.0 and 1.2 g of carbohydrates per kilogram of body weight within the four hours following exercise

  • Drink 1,5l of water for each kilogram lost during activity. Do no forget to embark fluids during training, to compensate for sweat losses, aiming for 0.4 to 0.8 liters per hour of activity, depending on individual tolerance and conditions.

Nothing beats good nutrition, hydration, rest and sleep to speed muscle recovery time

One thing that is certain and indisputable, it is the importance of sleep and rest in addition to good nutrition. Because as we have seen, the workout is only the signal that triggers the adaptation processes that will take place during the recovery phase. Progress is not made DURING but AFTER a workout.

The biggest benefits of sleep are10:

  • It promotes muscle repair and growth by increasing the release of growth hormone during deep sleep.

  • It helps replenishing muscle glycogen stores, restoring energy needed for future training sessions.

  • It reduces inflammation and supports immune function, helping prevent illness and speed up healing.

  • It regulates hormones involved in muscle recovery and stress management.

  • It enhances cognitive function, mood, and decision-making, which are crucial for athletic performance and motivation.

Depending on the person, all the benefits can be obtained with 7-9 hours of good sleep every night.

Frequently asked questions about workout recovery

How long does muscle recovery take?

Muscle recovery time varies depending on intensity, duration, and training status. Beginners may need 48–72 hours. Advanced athletes often recover faster but require active strategies to support ongoing training.

Muscle soreness and recovery: what's normal?

Muscle soreness is a common response to intense workouts, especially when new muscle groups are activated. This delayed onset muscle soreness (DOMS) is linked to microtears in the muscle fibers, inflammation, and temporary tightness.

While sore muscles and fatigue are part of the adaptation process, it's important to know the difference between healthy muscle recovery and signs of overtraining. If soreness and fatigue persist beyond 72 hours, your mays need to give your body more time to recover.

Low-intensity movement, such as walking or cycling, increases blood flow and helps reduce muscle stiffness.

Do I need supplements?

Supplements can help improve performance and recovery when combined with a balanced diet. Whey protein, BCAAs, and creatine are among the most studied. However, whole foods remain the foundation of your recovery routine.

How do scientists measure recovery?

Recovery assessment relies on both physiological and psychological markers:

  • Physiological markers: heart rate variability, blood lactate, creatine kinase, C-reactive protein, IL-6, urea nitrogen, salivary cortisol, free testosterone, and IGF-1. These markers can indicate muscle damage, inflammation, or stress, but are subject to variability and should be interpreted cautiously.

  • Psychological tools: the Daily Analysis of Life Demands for Athletes (DALDA) questionnaire and the Recovery-Stress Questionnaire for Athletes are widely used to assess stress sources, symptoms, and recovery activities. Other tools include the Rating-of-Fatigue Scale (RFS), Acute Recovery and Stress Scale (ARSS), and Short Recovery and Stress Scale (SRSS).

A key challenge in recovery assessment is its multidimensional nature; no single marker can capture the full spectrum of recovery and fatigue. Therefore, a multidisciplinary approach, combining physiological and psychological measures, is recommended. 

Summary: key takeaways to maximize recovery after exercise

  • Post-workout recovery is an essential part of any endurance, sports or strength training routine.

  • Muscle soreness is a normal adaptation but can be minimized with proper care.

  • Protein intake (20-40g 4 to 6 times per day) and hydration are essential for muscle repair and performance.

  • Leucine helps your muscles recover as it triggers muscle protein synthesis.

  • Along with nutrition, sleep is the best tool to enhance recovery.

By focusing on smart nutrition, hydration, and rest, you can help your body recover faster and reap all the benefits of your workout.

  1. Kellmann M, Bertollo M, Bosquet L, Brink M, Coutts AJ, Duffield R, Erlacher D, Halson SL, Hecksteden A, Heidari J, Kallus KW, Meeusen R, Mujika I, Robazza C, Skorski S, Venter R, Beckmann J. Recovery and Performance in Sport: Consensus Statement. Int J Sports Physiol Perform. 2018 Feb 1;13(2):240-245. doi: 10.1123/ijspp.2017-0759. Epub 2018 Feb 19. PMID: 29345524.

  2. Markus, I., et al. (2021). Exercise-induced muscle damage: mechanism, assessment and nutritional factors to accelerate recovery. European Journal of Applied Physiology.

  3. Krista R. Howarth, Natalie A. Moreau, Stuart M. Phillips, and Martin J. Gibala. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. Journal of Applied Physiology 2009 106:4, 1394-14024. Pérez-Castillo ÍM, Williams JA, López-Chicharro J, Mihic N, Rueda R, Bouzamondo H, Horswill CA. Compositional Aspects of Beverages Designed to Promote Hydration Before, During, and After Exercise: Concepts Revisited. Nutrients. 2023 Dec 20;16(1):17. doi: 10.3390/nu16010017. PMID: 38201848; PMCID: PMC10781183. 

  4. Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise 39(2):p 377-390, February 2007. | DOI: 10.1249/mss.0b013e31802ca597

  5. EFSA. (2010). Scientific Opinion on the substantiation of health claims related to protein and increase in satiety leading to a reduction in energy intake, contribution to the maintenance or achievement of a normal body weight, maintenance of normal bone and growth or maintenance of muscle mass pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010; 8(10):1811. [24 pp.]

  6. Poulain D., Pieters S. (2023). Internal experts’ report. Bilan du questionnaire pour les experts en nutrition sportive.

  7. Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083

  8. Kellmann M., Bertollo M., Bosquet L., Brink M., Coutts A., Duffield R., et al.,. (2018). Recovery and Performance in Sport: Consensus Statement. International journal of sports physiology, 13(2), 240-245.

  9. Watson, A. M. (2017). Sleep and Athletic Performance. Current Sports Medicine Reports, 16(6), 413–418.
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