When it comes to training, many women share similar struggles: motivation, time management, gym intimidation, etc. As a result, much of their focus is on getting to the gym and getting the work done. Recovery often gets neglected.
To train sustainably and see the results you want, the actions you take between workouts is just as important as what you accomplish in the gym. Here’s what you need to know about building the perfect post-workout regimen, and the best products you can buy to ensure post workout recovery.
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The Perfect Post Workout Regimen for Women
Are Supplements Important for Muscle Recovery?
Mistakes to Avoid Post Workout
The Perfect Post Workout Regimen for Women
Creating the best post workout for women requires a multi-faceted approach.
Here are some of the key components to a post workout regimen for women.
Nutrition
Nutrition is the foundation of fueling your workouts and reaching your goal. When building a post-workout regimen, this should be priority one, especially when training for fat loss.
Why is nutrition so fundamental?
First, your body needs its energy stores replenished to promote muscle regeneration and ensure you have fuel in the tank for your next workout. Second, managing your nutrition and having systems in place will help you offset the post-workout hunger pangs that could derail your progress.
After your workout, eat a meal with a serving of high-quality lean protein to help rebuild and maintain your muscle tissue. Foods like poultry, eggs, cottage cheese, and Greek yogurt are fantastic sources of lean protein. A protein powder supplement will also work for this purpose if eating a proper meal isn’t possible.
A minimally processed carbohydrate is also essential for glycogen restoration after an intense workout. Ideally, consuming a high-quality carbohydrate will also be a part of your pre workout preparations. Keep it simple with a serving of smart carbs, like quinoa or lentils, that also contain protein. For an on-the-go carb source, grab a piece of fruit.
Read Also: Trifecta Nutrition Review – An 8 month trial of whole food meal plan to go with workouts
Finally, adding a serving of healthy fat, such as nuts or avocado, can help keep you satiated for the rest of the day.
While eating within an hour after your workout is ideal, the quality of the food is more important than the timing. Still, getting that meal within two hours after your training is a must to keep your recovery on track.
Sleep
Sleep is another foundational aspect of post-training recovery. If your primary goal is muscle growth over fat loss, it even trumps nutrition.
Sleep deprivation does crazy things to the body. Not only can inadequate rest limit your motivation and performance, but it also wreaks havoc on your hormones. Women, in particular, are more susceptible to the hormonal fluctuations caused by sleep deprivation.
To introduce proper sleep hygiene into your home, start with small habit changes. Cut screen time an hour before bed, as it directly impacts your circadian rhythm. Try to go to bed 15 minutes earlier tonight, then 15 minutes earlier than that tomorrow night.
Active Rest
In addition to sleep, giving your muscle groups time to recover is another important step in post-workout recovery. Give yourself a full 24 hours between training sessions, and up to 48 hours between targeted muscle training. In other words, if today was leg day, tomorrow should focus on the upper body.
Read Also: Best Percussion Massage Guns to speed up your Recovery
Hydration
Proper hydration starts before your workout. However, replenishing fluids after your training will help prevent the onset of fatigue and nausea later on. For a specific approach to hydrating, you can weigh yourself before and after a workout, using that difference to identify your fluid loss, consuming approximately 16-24 ounces for each pound of weight loss.
Remember that hydrating isn’t just about pounding water to your body— you also need to replenish your electrolytes. Drinking a sports drink, coconut water, or even water with a dash of salt can help replenish electrolytes and enhance your recovery. Many brands of BCAAs also have added electrolytes for a recovery one-stop-shop.
Read More: The 5 Best Electrolytes For A Keto Diet
Are Supplements Important for Muscle Recovery?
Supplements can play an invaluable role in the recovery process. They’re great for filling gaps in nutrition and optimizing recovery for women with busy schedules.
When using supplements, it’s important to remember that they don’t replace the key aspects of your recovery. They’re meant to help you get better results within your recovery plan. For example, it might not be feasible to hit your favorite fitness class on your lunch break then get a full meal before getting back to work. Having a protein shake can replenish your muscles while fitting your hectic schedule.
Here are some of the best supplements and products for women to incorporate into their training and recovery post workout.
| Image | Product | |
|---|---|---|
Best Whey Protein
| Thorne Research Whey Protein Isolate
| View on Amazon |
Most Whey/Serving
| Mutant ISO Surge Whey Protein Powder
| View on Amazon |
Transparent Ingredients
| Post JYM Active Matrix BCAA
| View on Amazon |
BCAA w/ Electrolytes
| Scivation Xtend BCAA Powder
| View on Rogue Fitness |
Kneads Soft Tissue
| RumbleRoller Foam Deep Tissue Roller
| View on Amazon |
For Deep Tissue Massage
| Trigger Point GRID Textured Foam Roller For Deep Tissue Massage
| View on Amazon |
Deep Tissue Massage Ball
| Trigger Point Foam Massage Ball For Deep Tissue Massage
| View on Amazon |
Protein powders
Getting enough protein through whole foods can be a challenge, especially when pursuing muscle growth. Using a high-quality whey or casein protein powder can help promote muscle recovery after each training session.
Thorne Research Whey Protein Isolate
Thorne Whey Isolate is one of the purest forms of protein powder you can get. It’s free from common allergens and derived from hormone-free dairy. As an isolate, you get 21 grams of protein per serving without the extras. Thorne Research also has a vegan alternative derived from rice and pea protein.
Mutant ISO Surge Whey Protein Powder
Mutant ISO Surge is known for its incredible gourmet flavors and fast absorption. With 25 grams of protein per serving, and a low-carb and fat content, this protein supplement also has 5.5 grams of BCAAs per serving.
BCAA Supplements
BCAA (branched-chain amino acid) supplements have been a hot topic for the past few years. They’re meant to assist with recovery by reducing lactic acid build-up and repair muscle damage. In other words, a high-quality BCAA supplement can help you feel better after training.
Post JYM Recovery and Active BCAAs Powder
People love this BCAA supplement not only for the results but for the transparency surrounding the ingredients. JYM lists the exact breakdown of their formula on the nutrition label, without shielding the recipe under proprietary blends.
With Post JYM Recovery, you get the BCAAs you need as well as a few extras to assist with absorption and effectiveness.
Read Also: CrossFit Recovery Tips: Why and How To Recover From Training
Scivation Xtend BCAA Powder
Scivation is potent when it comes to muscle recovery for women. Not only does this BCAA powder offer your standard leucine, isoleucine, and valine dose, but it also has electrolytes. The blend is calorie-free, sugar-free, carb-free, and stimulant-free. It’s also Certified for Sport by the NSF.
Mistakes to Avoid Post Workout
Learning from the mistakes of others is the best way to fast-track your recovery and create a sustainable training plan long-term. Here are some common mistakes to avoid after working out.
Not moving on rest day
Don’t make the common mistake of taking the word “rest day” too literally. While crashing on the couch for a Netflix marathon is great for the spirit, it’s not doing wonders for your body.
That’s why you should keep the term “active rest” in mind. On your rest day, do a low-impact activity, such as walking or yoga. Get your blood moving to reduce muscle soreness and stimulate muscle repair.
Skipping mobility work
When you’re on a tight schedule, it can be tempting to skip the stretch session and dive right back into your day. However, mobility work is a crucial part of the post workout for women.
Take some time to do a series of stretches and holds, especially after an intense strength training workout. Engage in some SMFR using a foam roller or massage ball to dig deep in your muscle tissue. Building lean muscle is just one aspect of being athletic. Strength starts with a well-balanced and mobile body to promote proper form and prevent injury during training.
Not tracking your recovery
Training is a mental game as well a physical endeavor. If you aren’t tracking your training and recovery after each workout, you’re doing yourself a disservice.
Sit down and note how your workout felt, what pre workout supplement you took, what recovery drink you had— all the details about your training. Use this to reflect and decide the best path forward. Having the details in front of you will also help you perfect your muscle recovery plan going forward.
Conclusion
Devising a post workout for women doesn’t have to be complicated. Start with the basics of recovery— nutrition and rest— then scale up your efforts by adding supplementation.
Remember that your actions between workouts are often more important than what you accomplish in the gym. Whether your goal is to change your body composition, build muscle mass, or basic weight loss, post workout recovery is critical.
