The 11 Best Workout Recovery Strategies
“The difference between an ordinary athlete and an extraordinary athlete is in the recovery."
—Hafiz (14th Century Sufi Mystic Poet)
Pushing your limits in the gym or outside on a run is a fantastic way to build strength and endurance. Reaping the benefits requires rest, but the old way of thinking is that all you can do is rest. The good news is, that thanks to research in the field of sports medicine, there's more you can do besides waiting it out. This article dives into a range of science-backed strategies to optimize your workout recovery and get you back to peak performance faster.
Here are the 11 ones I’ll cover today:
Scraping or instrument-assisted soft tissue mobilization (IASTM)
Grounding
Beets (dietary nitrates)
Magnesium
Essential amino acids (EAAs)
Sauna use
Cryotherapy
Electrolytes
Active recovery
Sleep
Red light therapy
This comprehensive guide goes beyond the basics and provides evidence-based strategies for recovery from a workout. Some are free or cheap and others are more expensive but they are all accessible to anyone, including the weekend warrior or the professional athlete. By incorporating these strategies, you can take control of your recovery process and unlock your full potential.
Workout Recovery Strategies
1. Scraping (IASTM)
What it is: Instrument-assisted soft tissue mobilization (IASTM), also known as skin scraping, Gua Sha, and Graston Technique®, is a technique using specialized tools to target muscle adhesions and trigger points.
Benefits: IASTM may improve blood flow, reduce muscle tension and pain, and enhance mobility.
Research:
Most of the research on scraping is relegated to case studies and research further lacks standardized protocols. When it comes to treating muscle adhesions with my patients, however, scraping (we use the brand Hawk Grips at work) consistently shows benefits. I often take pre- and post-range motion measurements with significant changes afterward. Based on the limited research (including ones performed on animals), one study wrote that,
"According to previous studies, IASTM was found to improve soft tissue function and ROM in acute or chronic sports injuries to soft tissues, while also reducing pain."
A narrative review explains one idea:
"It is hypothesized that the skin, the nervous system and immune system interact with one another to generate a cascade of physiological responses to the scraping, through which scraping may result in therapeutic benefits."
When speaking directly to recovery, IASTM can be used to identify soft tissue restrictions, stimulating a healing response, and improve range of motion. Despite the current research gaps in this area, anecdotal evidence supports the efficacy of IASTM in addressing soft tissue limitations. I witness this as an OT in the clinic but I also use it on myself regularly, especially when my training ramps up.
How to get it: IASTM is typically performed by a licensed occupational therapist, physical therapist or massage therapist. There are, however, inexpensive tools that are now available, however, I recommend discussing this with a health practitioner before performing it on yourself.
What I use: I occasionally use this scraping set with coconut oil as an emollient before bed.
2. Grounding
Infrared imaging of inflammation before/after use of grounding device. See these for more.
What it is: Grounding, also known as earthing, involves connecting your bare feet to the earth's surface.
Benefits: Grounding may reduce pain and inflammation, improve sleep quality, wound healing, and HRV, reduce fatigue, and promote faster muscle recovery.
Research:
In a study conducted in 2015, a cohort of 32 individuals deemed healthy underwent categorization into a grounded group and a sham grounded group. Following an exhaustive exercise regimen involving 200 half-knee bends, notable disparities in creatine kinase levels were observed, with elevated levels detected in the sham group, indicative of heightened inflammatory responses. Moreover, the grounded cohort exhibited elevated platelet and neutrophil counts in the post-exercise period. The study concludes that "grounding intervention significantly attenuated creatine kinase loss from the affected muscles, suggesting diminished muscle damage."
A limited-scale study from 2010, published in the Journal of Alternative and Complementary Medicine, revealed that grounding yielded reductions in inflammatory markers within the body, including C-reactive protein (CRP).
A comprehensive review featured in the 2012 edition of the Journal of Environmental and Public Health found that grounding application could serve as a notably efficacious environmental tactic against chronic stress, autonomic nervous system (ANS) dysregulation, inflammation, pain, disrupted sleep, altered heart rate variability (HRV), hypercoagulable blood, and various prevalent health ailments, encompassing cardiovascular disease.
How to do it: It's as simple as getting skin in contact with the ground. Here are some strategies to do it:
Go barefoot by standing or walking outside on natural surfaces like grass, sand, or soil.
Use grounding mats, sheets, or patches that are plugged into the ground is a convenient way to do grounding indoors. I stand on an inexpensive and small rectangular one as I do my writing which has a wire that connects to that third hole of a standard 3-prong receptacle in an outlet. You can take it a step further and get larger ones to sleep on.
Use conductive footwear, such as shoes with copper inserts such as Earth Runner sandals. These shoes allow for direct contact with the ground which is nice when it’s colder out or less socially appropriate to be barefoot.
Related:: How To Do Grounding Or Earthing
3. Magnesium
What it is: Magnesium is an essential mineral crucial for numerous physiological functions in the body, including muscle and nerve function, energy production, and the maintenance of bone health. It plays a pivotal role in over 300 enzymatic reactions and is integral to maintaining normal heart rhythm and blood pressure levels and 48% of Americans have low magnesium intakes.
Benefits: Magnesium may help reduce muscle cramps, improve sleep quality, and support muscle repair.
Research:
In a 2022 study investigating the effects of magnesium supplementation on muscle soreness and performance, it was found that magnesium significantly reduced muscle soreness by approximately 1-2 units on a 6-point scale at 24, 36, and 48 hours post-trial compared to baseline, with no significant change observed in the placebo group. Additionally, there was a trend towards significance in performance, particularly in total repetitions to failure and at lower intensities.
In another study looking at how magnesium supplements affect muscle damage in professional cyclists during a 21-day race, it was discovered that taking 400 mg of magnesium daily helped reduce the increase in a marker called myoglobin, which indicates muscle damage. Even though magnesium levels in the blood decreased during the race for both groups, the cyclists who took magnesium had less muscle damage compared to those who didn't. This suggests that magnesium supplements might protect muscles from damage during long and intense cycling races.
Plus, magnesium has a variety of other benefits including decreasing acute stress, Improving sleep, and Improved learning ability, immune function, cancer suppression, and vascular relaxation.
How to use it: There are multiple ways to consider using magnesium:
Diet: Foods richest in magnesium include leafy greens like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, and legumes like beans and lentils.
Oral magnesium capsules: Opt for magnesium glycinate capsules, known for their high bioavailability. Take a dosage ranging from 100 to 800mg before bedtime. Adjust the dosage accordingly if you experience changes in bowel movements, as magnesium acts as a stool softener.
What I recommend: Lately, we’ve been using Pure Encapsulations magnesium glycinate.
Magnesium Spray: Apply magnesium spray directly onto the muscles before bedtime. Keep a bottle of magnesium spray in your bathroom for easy access, and spray it onto your muscles before retiring for the night.
What I recommend: Seven Minerals Pure Magnesium Oil.
Epsom Salt Bath: Create a soothing Epsom salt bath by filling up your bathtub with warm water. Add approximately 1 to 2 cups of Epsom salt to the bathwater and allow it to dissolve. Soak in the Epsom salt bath for 20 to 30 minutes.
What I recommend: Dr. Teal’s fragrance-free kind.
Related: My Supplement Regimen (What I Take and Why)
4. Beets
What it is: Beets are a rich source of dietary nitrates, which convert to nitric oxide in the body.
Benefits: Nitric oxide may improve blood flow, oxygen delivery to muscles, and reduce exercise-induced muscle soreness
Research:
In a systematic review of 9 studies on beets on exercise recovery, the authors concluded that "short-term beetroot supplementation has the potential to accelerate recovery of functional measures and muscle soreness."
Furthermore, research has found that using it before a cycling time trial "significantly" improves performance.
How to use it: Enjoy beetroot juice before or after your workout, or incorporate roasted beets into your meals.
What I recommend: I'm not the biggest fan of the earthy taste of beets so, instead, I use Koyah’s organic beet powder.
5. Essential Amino Acids (EAAs)
What they are: EAAs are the building blocks of protein and are readily absorbed by the body.
Benefits: Consuming EAAs before or after a workout can support muscle protein synthesis and reduce muscle breakdown.
Research:
The use of EAAs has many benefits related to Improved strength, Improved mood, and Improved sleep. When it comes to recovery, however, researchers found that when ingested before and after endurance exercise, EAAs effectively reduced muscle soreness and indicators of muscle damage over a 4-day post-exercise period compared to a placebo, indicating its potential to attenuate delayed onset muscle soreness (DOMS) and aid in recovery.
So it works for endurance exercise but what about strength training? Another study looked at this and found that the ingestion of 6 grams of EAAs after resistance exercise stimulated net muscle protein balance, effectively promoting muscle protein synthesis and aiding in post-exercise recovery. Additionally, they found that taking only EAAs, rather than a mix of different amino acids, worked better for building muscles and improving recovery.
How to use them: EAA supplements are available in powder or capsule form. Aim to consume them within 30 minutes of finishing your workout. I often do a fasted workout in the morning and take 10g beforehand. You can take anywhere from 5-20g before or after a workout or intermittently during the day.
What I recommend: Kion Aminos Essential Amino Acids for capsule form or Thorne Amino Acids for powder form
6. Sauna
What it is: Spending time in a sauna exposes you to dry heat, promoting sweating.
Benefits: Saunas may help reduce muscle soreness, improve circulation, and potentially aid in detoxification.
Research:
Studies have shown that regular sauna use can increase growth hormone levels in the body.
One study published in the Journal of Athletic Training found that regular sauna use improved muscle strength and power in male athletes. Another study conducted at Northern Michigan University found that post-workout sauna use increased muscle hypertrophy in male weightlifters.
Sauna use has been shown to reduce inflammation in the body, which can aid in post-workout recovery, and is good for general health.
A study published in the International Journal of Sports Medicine found that post-workout saunas also reduce muscle soreness and inflammation in male endurance athletes. Another study published in the Journal of Athletic Training found that regular saunas use reduced oxidative stress in male athletes. Oxidative stress results from an imbalance of harmful reactive oxygen species (ROS), which in turn, can trigger and increase inflammation So it's safe to bet that sauna use is effective for reducing inflammation and aiding in post-workout recovery
Recent research has found that regular sauna use can significantly increase flexibility and strength. This enhancement in flexibility offers an array of advantages for athletes, including:
How to use it: Here are two popular protocols for sauna use:
Cardiovascular Health Protocol: Aim for 80-100°C (176-212°F) for 5-20 minutes per session, repeated 2-3 times a week, or even up to 7 times for maximum benefit.
General Health Protocol: Focus on a total of 1 hour per week, split into 2-3 sessions. Maintain a temperature of 80-100°C (176-212°F) for a more general approach to sauna benefits.
Note: If you’re using a sauna blanket then don’t worry about the temperature since it uses infrared heat which penetrates deeper into the body while the ambient air does not get as hot.
What I recommend: The HigherDose Sauna Blanket for home use.
7. Electrolytes
What they are: Electrolytes are minerals like sodium, potassium, and magnesium that play a crucial role in muscle function and hydration.
Benefits: Electrolytes lost through sweat during exercise need to be replaced to prevent dehydration, muscle cramps, and fatigue.
Research:
In a small study, a group of healthy male participants were divided into two groups: a control group that did not receive any electrolyte supplements and an experimental group that received an electrolyte drink 30 minutes before and one hour after exercise. Each group performed a 60-minute cycling test to exhaustion. The researchers reported that consuming electrolytes before and after working out "increased body capacity to retain water, improved exercise ability, and reduced exercise-related fatigue." Consequently, the electrolyte supplement group exhibited significantly better body water homeostasis and exercise performance compared to the control group.
How to use them:
Start by prioritizing natural sources such as electrolytes from food.
Avoid Gatorade and Pedialyte.
Consider electrolyte supplementation (powders, drinks, tablets, etc.) with the below criteria for high-quality sources:
No (or low) sugar
No artificial coloring
A variety of electrolytes including the (arguably) most important: sodium and potassium with sodium being the primary regulator of water balance.
Reverse osmosis (RO) or filtered water (if you buy it in drink form)
No plastic containers (if you buy it in drink form)
Check out the article below for more information on all of this.
What I Recommend:
Powder: IQMix
Related: How Do Electrolytes Affect Your Health? (& The Best Electrolyte Sources)
8. Cryotherapy
What it is: Cryotherapy, also known as cold water immersion, involves exposing the body to extremely cold temperatures to aid in recovery after intense exercise. This can involve submerging oneself in cold water, typically between 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius), for a short duration.
Benefits: Cryotherapy is believed to constrict blood vessels and decrease metabolic activity, which can reduce inflammation and swelling, as well as numb sore tissues, providing pain relief. It may also help to flush out metabolic waste products and enhance circulation, promoting faster recovery.
Research:
A 2017 meta-analysis looked at whether cold water immersion and contrast water therapy help athletes recover from team sports. They analyzed data from 23 articles involving over 600 participants. Results showed that cold water immersion was helpful for muscle recovery 24 hours after the game, while contrast water therapy helped with fatigue 48 hours after. However, neither method helped with muscle soreness. Overall, CWI seemed better for neuromuscular recovery, but CWT was more effective for reducing fatigue.
Research has shown that post-workout ice baths for endurance athletes are beneficial while the cold immersion immediately after a strength-based workout actually blunts the effects. Still do it, just not immediately afterward if you’re looking for hypertrophy.
How to do it: To perform cryotherapy, fill a tub or container with cold water, ideally between 50-59°F (10-15°C). Submerge your body, focusing on the areas that feel most fatigued or sore, for about 10-15 minutes. It's important to monitor your body's response and avoid prolonged exposure to prevent frostbite or other adverse effects.
Additionally, some find it helpful to alternate between cold water immersion and warm water (a.k.a. contrast bathing) or to add in rest periods to the cryotherapy by making it warmer or stepping out of the water. Always consult with a healthcare professional before incorporating cryotherapy into your workout recovery routine, especially if you have any underlying health conditions.
What I Recommend: While cold pods used to be very expensive you can now get inexpensive ones like the Ice Pod for much, much cheaper.
Related: Cold Therapy at Home: Exploring The Ice Pod's Benefits and Features
9. Active Recovery
What it is: Active recovery involves low-impact activities performed the day after an intense workout.
Benefits: Gentle movement promotes blood flow, helps remove metabolic waste products, and aids in muscle recovery.
Research:
Researchers investigated how the body clears blood lactate after intense exercise. They found that doing light exercise, like jogging or cycling, helps get rid of the blood lactate faster than resting. Additionally, they discovered that the harder you work during this recovery, the quicker the blood lactate disappears. This means that after a tough workout, engaging in some light activity can help your body recover faster.
A systematic review investigated the impact of active recovery interventions on the athletic performance of professional, collegiate, and competitive-level adult athletes. The review analyzed 26 articles involving 471 subjects and found that active recovery interventions lasting as little as 6-10 minutes consistently showed positive effects on performance.
How to do it: Keep it active and keep it light. Walking, a light bike ride, and yoga are my favorites.
Related: Q&A: What’s The Best Way To Stretch? (And Do You Even Need To?)
10. Sleep
What it is: Sleep is essential for overall health and recovery.
Benefits: During sleep, your body repairs tissues, replenishes energy stores, and consolidates memories.
Research:
This article from SleepFoundation.org dives into a whole host of studies dedicated to sleep and recovery. Here are some of the most interesting:
Adequate Sleep:
"A Stanford study of men’s basketball players who extended their sleep to 10 hours a night found several positive outcomes. The players ran faster in both half-court and full-court sprints. Their shooting improved by at least 9% for both free throws and three-point shots. The athletes also reported improved physical and mental well-being.
Male and female swimmers who extended their sleep to 10 hours also saw many performance improvements. Reaction times off diving blocks were faster, turn times were improved, and kick strokes increased. Times swimming a 15-meter sprint also improved. Additionally, these athletes experienced improved mood and decreased daytime sleepiness and fatigue."
Inadequate Sleep:
"Decreased accuracy. After sleep deprivation, male and female tennis players had decreased serve accuracy"
"Risk for injury. Research of middle and high school athletes revealed that a chronic lack of sleep is associated with increased rates of injury."
"Risk for illness or immunosuppression. Poor sleep habits are associated with lower resistance to illness, such as the common cold."
In this 2020 publication called "Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations," the focus is on the pivotal role of sleep in athlete recovery and performance enhancement. The review emphasized the need for athletes to prioritize proper sleep hygiene. Recommendations outlined in the publication include establishing consistent sleep schedules, creating conducive sleep environments, minimizing screen time before bed, managing stress effectively, and seeking professional guidance for sleep-related issues.
How to do it:
Aim for 7-9 hours of quality sleep each night, potentially more for athletes and teens.
Go to bed at a consistent time.
Wear a sleep mask.
Respect the 3-Hour Sleep Window: avoid blue light, exercise, and food within 3 hours of bedtime
Get sunlight (or a SAD lamp) early in the morning.
For more on these strategies, see the links below.
Related: How To Engineer The Perfect Day For A Good Night Sleep, 8 Tools For Better Sleep, 8 Simple Strategies To Get Better Sleep, 8 Sleep Behavior Tactics for the Perfect Night of Sleep
11. Red Light Therapy
What it is: Red light therapy (RLT) involves exposing the body to specific wavelengths of red and near-infrared light.
Benefits: RLT offers several potential benefits for exercise recovery, including reducing muscle soreness, faster healing, reduced inflammation, and improved endurance.
Research: Here are two of many studies on the benefits of red light therapy for workout recovery:
A study looked at the use of RLT (a.k.a. photobiomodulation) in athletes after exercise and found that it "can increase muscle mass gained after training, and decrease inflammation and oxidative stress in muscle biopsies."
Another study, a meta-analysis of 24 randomized control trials (RCT) on red light therapy, found that it has even wider-reaching gains. The authors write,
"Our findings indicate that LLLT [red light therapy] improves muscular performance and accelerates soreness recovery in athletes. .... We recommend LLLT use before or after competition, allowing the athletes to regain their capacity faster without side effects."
How to use it: Red light therapy devices are available for home use or in professional settings. Treatment times and recommended protocols can vary depending on the device and the targeted area, however, a general approach is to use it for 20-30 minutes on a targeted area 2-3 times per week. It's important to consult a healthcare professional or a qualified therapist before using RLT.
What I Recommend: I use a handheld device called the Bon Charge Mini Red Light Therapy Device on a daily basis for benefits that include, but go beyond, exercise recovery such as skin health, cellular health, and sleep.
Related: Bon Charge Mini Red Light Therapy Device Review
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