E56 · The 11 Best Workout Recovery Strategies

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:

1. Scraping or instrument-assisted soft tissue mobilization (IASTM)

2. Grounding

3. Beets (dietary nitrates)

4. Magnesium

5. Essential amino acids (EAAs)

6. Sauna use

7. Cryotherapy

8. Electrolytes

9. Active recovery

10. Sleep

11. 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.

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• ⁠The 11 Best Workout Recovery Strategies⁠

  
  

Things Mentioned:

• I occasionally use this scraping set with coconut oil as an emollient before bed.
• How To Do Grounding Or Earthing
• Magnesium:
• 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.
• My Supplement Regimen (What I Take and Why)
• I'm not the biggest fan of the earthy taste of beets so, instead, I use Koyah’s organic beet powder.
• Kion Aminos Essential Amino Acids for capsule form or Thorne Amino Acids for powder form
• The HigherDose Sauna Blanket and the Saunabox Steamkit Pro for home use.
• What I Recommend:
• Powder: IQMix
• Drink: Nooma Organic Electrolyte Sports Drink
• Tablet: Nuun Sport: Electrolyte Drink Tablets
• Related: How Do Electrolytes Affect Your Health? (& The Best Electrolyte Sources)
• Related: Cold Therapy at Home: Exploring The Ice Pod'