Are You Making These Post-Workout Recovery Mistakes?

Exercising is one of the best things you can do for your physical and mental health. However, you won’t achieve your fitness and health goals without some much-needed recovery time! Simply working out isn’t enough—besides focusing on shedding some kilos and toning your muscles, you should also create a game plan for after your training session.

Muscle recovery is crucial! If you don’t do it right, your next workout simply won’t work out. Avoid making the mistakes below for improved muscle recovery and better training performance.

Drinking Coffee

After your workout, you may want to drink some coffee to get an energy boost, but you have to fight that urge! Caffeine after exercising won’t do much good for your body. Just like physical exercise, caffeine is also a stressor that increases cortisol levels in the body. 

Your body needs cortisol, but you know what they say: too much of anything is harmful. You’ve already put enough stress on your body by working out; if you drink coffee on top of that, you can have chronic high cortisol levels, resulting in weight gain, inflammation, and other health issues. 

We recommend drinking coffee before the workout instead to improve your performance and reduce muscle soreness. Focus on hydration after the workout—drink lots of water or coconut water for replenishment and fast muscle recovery!

Sleeping Too Little

Sleeping isn’t your enemy! You may think that sleeping for seven to nine hours every night takes too much of your time, but it’s crucial to your muscle recovery. 

The lack of quality and hours of sleep prevents your body from repairing the breakdown of tissue and muscle from your workouts, so you won’t be able to feel and perform at your best in your next exercise session.

Do your best to sleep by 10 p.m., as this is when your body will be focused on repair. When you sleep at the right time and for the right amount of hours, you’re sure to have a fantastic workout after your recovery!

Having a Protein-Deficient Diet

Diet also plays a huge role in muscle recovery. Eating isn’t just about staying full and consuming what you think is delicious—you should mind what you’re putting in your mouth! If you want to recover from your training session fast, you have to include protein at every meal. 

Make sure to eat protein-rich foods and mix in protein powder in some of your dishes and beverages. Our Recov Protein Concentrate will have you training at your best, allowing you to quickly load up, perform, grow, and recover. 

Ask your doctor or trainer if you aren’t sure about the amount of protein you need daily.

Skipping on Stretching

Warm-ups and cool-downs shouldn’t be overlooked, as they are an essential part of your workout! When you take the time to stretch before and after your training session, your body will respond so much better.

Stretching after workout sessions is crucial to bringing down your stress hormones and minimising muscle stiffness. Yoga, mobility drills, active isolated stretching, and foam rolling can improve muscle activation after training, so you’ll be able to get back to the gym sooner than expected.


No workout will be successful without muscle recovery! Whatever your fitness goal is, your body needs adequate rest after exercise. Make sure to take your recovery seriously and avoid the common mistakes above so that you can progress faster and get the most out of your workout every time.

Do you want to improve your muscle recovery? With the best protein supplement in Australia, you can optimise your healing, recovery, and strength! Whether you’re looking to add strength, decrease recovery time, improve mood and sleep, or maintain energy levels, Recov’s premium bi-peptide protein tablets are the complete, convenient solution. Shop now!

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