Avoid These Post-Workout Recovery Mistakes

One common mistake that people make when they start exercising is to neglect their post-workout recovery. But neglecting proper recovery while pushing too hard can take a serious toll on your body. That’s why it’s important to know how to adjust your diet and take care of your body after a workout.

Here are the most common post-workout mistakes to avoid.


There’s feeling sore after a workout, and then there’s overtraining. Neglecting proper post-workout recovery can quickly wear your body down.

Athletes training for a big event can sometimes push themselves too hard, putting their bodies under too much stress. This can sometimes compound into a neglect of proper hydration and getting enough sleep. When you don’t get enough sleep and your body isn’t fueled properly, your body doesn’t have time to recover and overtraining syndrome gets progressively worse.

Overtraining can lead to impaired performance, aches, pains, lower immunity, and much more. Overtraining Syndrome (OTS) can take months or years to recover from.

Not Enough Protein

During a tough training session, muscles use up glycogen, which is the body’s fuel source. After a workout, the body needs to rebuild those glycogen stores and build muscle proteins.

Protein helps your body by increasing muscle protein growth, decreasing the breakdown of proteins, and restoring glycogen stores. All of this is essential to enhancing your recovery, so don’t skip on the after-workout shake followed by a protein rich meal a little while afterwards!

Not Getting Adequate Sleep

Your body requires enough sleep to repair itself and grow stronger, especially after a tough training session. If you want to stay healthy and continue to grow as an athlete, you need to get adequate sleep.

In general, adults should get between 7-9 hours of sleep per night. This can vary slightly depending on your activity level and other factors. However, you should feel well-rested and ready to go in the morning.

Getting Dehydrated

Even getting slightly dehydrated can have a huge impact on your performance. Many people neglect to drink enough water during the day anyway, and you lose fluids when you sweat. The best fluid to refuel with is water, so make sure to bring a bottle with you to the gym.

Some people also benefit from electrolyte water, as sweat reduces the sodium content in the body while exercise and recovery can ‘use up’ various vitamins stored within the body.

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Not Stretching

Stretches help to increase your range of motion and flexibility. It can also help reduce soreness, making it a key part of muscle recovery after your workout session.

Did you know there are different types of stretches? The two main types are dynamic and static stretches.

You should be using dynamic stretches before your workout and static ones post-workout to prevent injury.

In addition to stretching, practicing yoga can help with your recovery.

Make the Most of Your Post-Workout Recovery

Avoid these common mistakes by following a proper post-workout recovery plan. Make sure you give your body the fuel it needs to run and take time to heal. If you follow our tips, you’ll get stronger in a healthy and sustainable way.

Let Us help You Out

At CONDITIONerd we are here to help you achieve better physical and mental health through exercise. Check out the plans we offer to our customers and see if you could benefit from working with our team. And if you have questions, you can always contact a CONDITIONerd team member

Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.

We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.

The only thing you need is some motivation and a willingness to change some old habits.

Get into contact with us to find out what membership is right for you. In a CONDITIONerd program, you’ll be surrounded by others who can help you to get where you want to be.

Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.

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