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Tips for faster recovery after a workout

If we want to optimize our performance and our results, the post-workout recovery stage is essential for that to occur.

Workout planning

The main factor for faster recovery after a workout should be considered even before the workout. Yes, exactly what you just read. It is just before your workout that you should think about recovery, and this is possible through workout planning. This should be structured accordingly to your needs, and therefore, the workout volume should suit you. If your workout volume exceeds your tolerable limit, you will need more time to recover the muscle for the next session in which you will train it.

Therefore, you must structure your workout so that the muscle recovers quickly to be ready for the next session.

Proper diet

Workout combined with diet is the biggest and better alliance that exists in the fitness world. As such, for a good recovery after a workout, it is essential for you to have a diet that suits your goals. Don’t forget that the body constantly needs proper levels of nutrients for the organism to be efficient and for energy production.


Another essential factor in improving your post-workout recovery is sleep. You should always try to sleep between 7 to 9 hours to be at 100% the next day. Remember that lack of sleep influences your appetite.

Another golden rule in the fitness world that can also help you recover after a workout is consistency. The more workout experience you have, the more your body will evolve and recover faster between workouts.

Controlling the emotions

It is normal to experience a roller coaster of emotions that affect us positively or negatively in our everyday life. Recovering after a workout is no different. You must control your emotions, as negative emotions tend to hamper recovery.


The recovery process after a workout takes time. These tips will help you speed up and optimize the process. Some of these tips are easier to control than others, but you should be aware of them and know how to manipulate each one of them to improve your post-workout recovery. It’s a remarkable recovery that will allow you to progress and evolve in your next workout.


The information included in this article concerns the authors opinion only.

About Jorge Xavier

Jorge Xavier
Licenciado em Ciências do Desporto e Mestre em Atividade Física e Saúde. A sua grande paixão é o treino e a sua constante procura do entendimento de todos os aspetos envolventes ao treino. O grande objetivo é poder fazer a diferença na qualidade do treino das pessoas.

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