How to Improve Recovery After Exercise
Practical, evidence-conscious strategies to recover faster and train more consistently.
Refuel and rehydrate
After training, your body needs fluid, carbohydrate and — most importantly for recovery — protein to repair muscle. The exact amounts depend on the session and the individual, but consistency matters more than precise timing.
Prioritise sleep above gadgets
Recovery devices and supplements get the headlines, but sleep does the heavy lifting. No tool compensates for chronically short or poor-quality sleep.
- Aim for your personal sleep need most nights
- Use active recovery on rest days
- Periodise training intensity over weeks, not just days
Don't confuse soreness with progress
Severe soreness isn't a sign of a better workout — it's a sign your body is working hard to repair. Progress over time, tracked objectively, is a far better metric than how wrecked you feel the next day.
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