Video: How to recover from a tough training workout

You might think that working out hard is the secret to getting stronger, fitter, faster and leaner. But what you do afterward matters too.

That's when your body gets to the hard work of repairing and rebuilding.

See what you can do to go from feeling tired and sore to feeling more powerful and energized than before.

Show transcript

How to recover from a tough training workout

Refuel with carbs (like fruit) ASAP. Your body is primed to replace glycogen (carb) stores immediately after exercise.
Stock up on protein within 2 hours. Greek yogurt, lean meat and protein supplements may help muscles rebuild faster.
Sip water while you snack. Have water with your post-workout snack to help aid digestion.
Rehydrate. Drink 20 to 24 fluid ounces for every pound you've lost in a hard workout.
Tell somebody. Sharing your accomplishment is a known motivator.
Plan for an easy day. Light activity tomorrow can take the edge off sore muscles.
Listen to your body. Consistent fatigue and soreness after a workout are your cue to cut back.
Sleep well. Deep sleep releases growth hormones that speed muscle repair and recovery.

Guidance from the doctors, physical therapists, trainers and performance coaches at Mayo Clinic Sports Medicine.

Get more healthy-action tips delivered daily when you download the Mayo Clinic app.

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