What to do After Workout: 8 Tips to Boost Recovery & Strength Level

These are 8 things you should do after your workout. By taking these steps you’ll be impressed with your improved recovery rate and strength levels. Find out exactly how things like cold showers, supplementation post-workout, and foam-rolling can all improve your workout experience.

Also, learn the best foods to eat after a workout to maximize recovery, strength, and size gains. Whether you want to burn fat or build muscle, your workout is just one piece of the puzzle. You’ll definitely want to do certain things after your workout to maximize recovery and speed up your progress. And this can range from eating certain foods and taking specific supplements all the way to manipulating your body temperature in order to boost recovery and strength.

Contrast Therapy

One of my favorite things to do after any workout and that’s contrast therapy. Essentially you would expose a limb or your entire body to a hot temperature for a period of time, and then you would immediately expose it to a very cold temperature for a period of time. And you would repeat this process several times.

In a very interesting study researchers compared contrast therapy to things like cold water immersion, hot water immersion, passive recovery, stretching, and active recovery.

It also reduced muscle inflammation, improved mobility, and muscle range of motion significantly.

Tart Cherry Juice

The next thing you’ll want to do after a workout is instead of having a sports drink like vitamin water, drink some Tart Cherry Juice. Because it’s specifically great at reducing post-workout muscle soreness.

Multiple studies show that consuming tart cherry after resistance training reduces muscle protein breakdown and muscle soreness while speeding up the rate of recovery.

Active Recovery

The next thing that I highly recommend you to do after the gym If you’re trying to reduce muscle soreness is active recovery.

While you might not feel like doing anything after your workout. It’s much more beneficial to stay active not only for your overall health and well-being But also helps you recover from your Gym session faster.

Doing like cardio on your off days or after a workout can help benefit recovery and performance it’s important however to keep the intensity low it should not be a mini workout instead a very slow jog or a walk is enough to reap the benefits without having detrimental effects on your strength and performance.

Foam Rolling

Foamrolling can help reduce muscle soreness, is due to the fact that it helps stimulate blood flow to the areas that you target this increased blood flow is believed toh elp deliver nutrients to the muscle tissue.

Foam rolling after your workouts you would simply slowly roll over the muscles that you want to target and if you find any tender spots you would hold those spots for 20 to 30seconds before moving on.


If you’re looking for something to take after your workout to help boost muscle growth creatine should definitely be on that list and most of you already know that creatine is excellent at improving strength power and muscle growth.

But what most of you don’t know is that creatine also reduces exercise induced damage and soreness. It’s a great post-workout recovery supplement. Creatine is more effective for improving body composition and athletic performance when taken after exercise instead of before exercise.

You only need about 5 grams of creatine monohydrate per day to see the benefits moving on.


You definitely want to try to ensure that you get some form of protein post-workout because protein is the most important macronutrient to consume after exercise.

Hydrate After Workout.

Ensure that you hydrate after your workout replenishing the water that you lost through sweat is not only essential for your health but it’s also crucial if you want to see results that’s because dehydration prevents muscle growth by lowering muscle protein synthesis rates while raising muscle protein breakdown rates and it does make a lot of sense that staying hydrated is crucial for muscle growth.

Change Clothes.

Last but not least this one is more or less common sense but you definitely should shower and change your clothes after workout. Now i know you probably just want to take it easy and rest after a hard workout but you shouldn’t be spending too much time lingering around in your sweaty clothes if you don’t shower and change your clothes continuing to wear your gym clothes can cause fungal and bacterial infections. And on top of that not showering post workout can cause acne.

So those are eight things that you should consider doing after your workouts

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