Video: How to recover from a tough training workout

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.