How to Recover Quickly From High-intensity Workouts

Physical activity and exercise are often only considered from the perspective of before and during. Many athletes and fitness enthusiasts forget about the importance of cooling down and recovering. Although easily forgotten and neglected, recovery is an essential part of working out, especially when you participate in high-intensity exercises. If you want to improve your recovery after a high-intensity exercise experience, here are a few essential elements. 

The Right Energy Source 

Your recovery plan should incorporate a plan from the moment you start until the moment you finish. This means having sufficient energy and acuity to participate in such arduous exercises. If you want to improve, checking out what is thrive and other supplements that can give you the healthy energy boost that you need can make the difference you are searching for. 


Sleep is the way that your body recharges, resets and recovers. This is even more important when you participate in high-intensity activities. Not to mention that sleep can help give you the energy you need to avoid injury during the activities. If you want to improve your exercise experience and your recovery, you need to focus on sleep. 

Sufficient Fuel Sources 

While your body will need fuel to energize you for such a high-intensity experience, your fuel sources will also impact your overall experience, especially your recovery. Balancing your diet by incorporating lean proteins, healthy fats and carbs and refueling your glycogen, potassium and electrolytes will play a key role in your recovery process. Being mindful about what you eat after a workout can help you recover and recharge faster and more efficiently. 

Adequate Hydration 

Another essential fuel source that you need to pay close attention to after exercising is hydration. Your body will naturally sweat out and deplete itself, and you need to find ways to recalibrate. Make sure that you drink additional water and if needed, add an electrolyte replacement supplement to help you balance things out again. Be careful of any electrolyte replacement options, as some can contain significant and unnecessary amounts of sugar. 


The moment you stop exercising after such an intense experience, you may feel like your heart may pop out of your chest. Improving your breathwork with mindful and intentional breathing exercises can help you recover much more quickly. While this may take some training, controlling your breath and learning to breathe more intentionally can work wonders for both short-term recovery and your long-term mental health. 


Smart athletes understand that stretching is a vital part of remaining healthy. When you participate in high-intensity exercises, your body can be put to the test, and without proper stretching, you can substantially increase your likelihood of injury. Whether you work on improving your warmup and cooldown routines or incorporate a day of stretch-based exercises like yoga, stretching is key. 

Foam Rolling 

Foam rolling is a technique that is often used by physical therapists, athletes and exercise enthusiasts alike, that has gained significant popularity. Stress, muscle tension and pressure can build up in the body over time, especially after more intense exercises; however, foam rolling can be a useful tool in releasing that. Not only can this make your recovery far less painful, but it can also vastly improve your recovery time. 

Warm and Cold Compresses 

Following substantial exercise and intense activity, you may begin to experience discomfort. Alternating warm and cold compresses can reduce that discomfort. When you build muscle and engage in such intense exercises, your muscles break down and rebuild. While this can be advantageous for your health and fitness, it can be challenging at the moment. Using heat to relieve muscle tension and cold to reduce joint pain and swelling is an important part of the recovery process. To give you relief and boost your recovery, warm and cold compresses may be exactly what you need. 

When you exercise, your plan needs to begin before you start and follow through until rest and recuperation. While you may be thinking of solely the exercise activity, a comprehensive plan can give you a more satisfying and improved experience. Don’t forego your recovery and risk injury or complications when all it takes is a solid plan for your post-workout experience. 


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