3 Ways to Boost Recovery After Your Workout

Apr 23

If you’re training hard but not seeing the results you want—or you’re constantly feeling sore and rundown—it’s probably not your workout that needs fixing.

It’s your recovery.

Recovery isn’t just about taking days off. It’s the key to getting stronger, building muscle, and showing up with energy for the next session. Here are 3 simple ways to recover smarter:

1️⃣ Prioritize Sleep (Yes, Really)

This one’s boring but undefeated. If you’re not sleeping well, your body can’t repair itself.

Aim for 7–9 hours a night
Try to keep a consistent bedtime (even on weekends)
Cut screens and caffeine 1–2 hours before bed

💡Pro tip: Deep sleep is when your body releases the most growth hormone. That’s when the real gains happen.

2️⃣ Fuel Your Recovery

You don’t need a 12-ingredient smoothie or a $70 tub of supplements. Just hit the basics:

Protein helps repair muscle (20–40g post-workout is a good target)
Carbs help replenish energy stores and support muscle growth
Hydration is underrated—drink water and consider electrolytes if you sweat a lot

🥤 Need ideas? Try:

Greek yogurt + berries
Rice cakes + peanut butter + protein shake
Eggs + toast + fruit

3️⃣ Move More, Not Less

Rest doesn’t mean you stop moving altogether. In fact, light activity helps circulation and speeds up recovery.

Take a walk
Do a mobility circuit
Stretch or foam roll for 5–10 minutes

This is what we call active recovery—and it keeps your body and brain primed for your next workout.

Bonus Tip: Recovery ≠ Weakness

Too many people try to “outwork” fatigue. But in reality, training breaks your body down—recovery builds it back stronger.

At Helix, we program with this in mind. You’ll never be told to grind through pain or soreness. Our approach is about long-term progress, not burnout.

Want to train smarter and recover better?

Join us for a class and see the difference expert coaching and a structured program makes.

👉 Book your first class or come in for a free intro.

Zach Morgan