How to reset your body after a workout, according to the pros
Back to basics
Want to optimise your gym gains? We’ve got all the details in our expert-backed guide to your post-workout reset.
There are lots of benefits to working out—improving your mental health, having a banging body, and getting strong enough to lift your pets without having an asthma attack, to name a few. But, while it’s all good and well to hit the gym and train hard, the work doesn’t end there.
Unfortunately, your body needs a lot more than just 30 minutes of cardio and six sets of weights to actually get stronger and fitter. Specifically, it needs TLC and a big reset—and if it doesn’t get it, you’re not going to reap the full benefits of all your hard work.
To get the low down on the optimal post-workout reset, we spoke to two of Aspire Lifestyle Hub’s Senior Associate Coaches: Janell Tan, a certified pre and postpartum coach and Yi Suen Chong, an MNU Certified Nutritionist. Find out what you need to get harder, better, faster and stronger:
Step 1: Rehydrate
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It should come as no surprise that step one is quenching your thirst. Working up a sweat inevitably depletes your hydration reserves to leave you sluggish, and the only cure is a tall drink.
That said, water is also important pre-workout. “We want to ensure we are well-hydrated before our workout as dehydration can impair exercise performance and cognitive ability. It can make the workout feel harder if you’re doing it dehydrated,” Chong and Tan explain.
When it comes to rehydrating, water is quick to do the trick (and it does it well). But, you don’t just lose water when you sweat. You also lose electrolytes like sodium and potassium, which are the keys to supplementing your muscle function and preventing cramps. Plus, your body’s needs change depending on the nature of your workout—Chong and Tan assert that any endurance event (read: a workout exceeding an hour) requires a more intense hydration solution.
In this case, an electrolyte supplement can be a game-changer. Even if you’re not keen on sweat-inducing workouts, electrolyte supplements are still great for every day, helping you stay hydrated in our hot and humid climate. Our pick for the best of the best is Moom Health’s all-new Hydr-aid electrolyte. Fueled by pink Himalayan salt, coconut water, magnesium, potassium and boron, the natural electrolyte powder drink helps to keep you hydrated through all activities, all day. PS: It comes in collaboration with Cheak’s cute new workout collection, so you can look cute while you quench up!
Step 2: Rehab
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Warming up before a workout is a no-brainer, but cooling down is arguably more important. There are two main reasons why you should cool down—to help regulate your nervous system and to help your body transition from a state of heightened activity to that of relaxation and recovery. “During intense physical activity, the sympathetic nervous system (SNS), responsible for the “fight or flight” response, is activated, increasing heart rate, adrenaline, and stress levels,” Chong and Tan explain. “While this system enables peak performance during exercise, remaining in this state can lead to prolonged stress on the body.”
“Scientific research supports the importance of regulating the nervous system post-exercise,” they continue. “For instance, studies show that healthy individuals who perform a regular stretching routine experience improvements in heart rate variability (HRV), an indicator of nervous system balance. Higher HRV reflects better recovery and stress resilience, highlighting the importance of post-workout routines in maintaining overall nervous system health.
So, what’s the best way to cool down? According to Chong and Tan, stretching with intentional breathwork is a great place to start. Not only can it activate the parasympathetic nervous system (PNS)—also known as the “rest and digest” system, but it also helps to reduce muscle tension and promote blood flow, which can help shift the nervous system from SNS dominance to PNS dominance. This transition helps lower cortisol levels, decrease heart rate, and improve respiratory rate, promoting a sense of calm and recovery.
Step 3: Refuel
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The road to progress is paved with great nutrition, so it’s key to ensure you’re replenishing your reserves and nourishing your body properly after every workout. Moreover, if you’re working out on an empty stomach, you should also aim to eat to refuel within two hours. If you can’t, then a protein shake is a great option to tide you over.
If you can sit down to nosh, then Chong and Tan advise that every post-workout meal be a well-balanced one—specifically consisting of the three main macronutrients: protein, carbohydrates and fats.
Macronutrient 1: Protein
Benefits: Supports recovery from training, helps build muscle, also helps with general health and immunity.
Good protein sources: Lean meat, white fish, soy and tofu, beans and legumes, eggs, and protein shakes.
Macronutrient 2: Carbohydrates
Benefits: A great source to replenish muscle glycogen (especially if you’re doing more endurance workouts like running). Also, carbs are delicious—Chong and Tan have given them their seal of approval.
Macronutrient 3: Fats
Benefits: Help to support immune function and the production of sex steroid hormones which are necessary for recovery.
That’s all good in theory, but how can one implement it into their diet? Well, according to the PT pair, it’s actually pretty simple. “As a general rule of thumb (to ensure your meals are nourishing), pick foods that are minimally processed and aim for mainly whole foods,” they suggest. “This way, you can ensure you are getting enough nutrients and minerals that you need.”
They recommend preparing some easy meals like full-fat Greek yoghurt with fruits, chicken rice, and eggs on whole grain toast. Eating well doesn’t have to break the bank or eat into your time too much!
Step 4: Rest
This is a no-brainer, but sleeping well is essential whether you’re working out or not. “Sleep is important for recovery and vital for maintaining both your physical and mental well-being,” the duo asserts. According to a study from 2014, athletes who slept an average of less than eight hours per night were 1.7 times more likely to have had an injury compared with those who slept for more than 8 hours.
“Sleep deprivation may also increase hunger and reduce satiety in some people through its effect on appetite hormones, hence encouraging people to eat more,” they continue. To make sure that you’re in tip-top shape, you want to make sure you’re getting the recommended amount of shut-eye. For adults (those between the ages of 18 and 64), Chong and Tan encourage around seven to nine hours of sleep per night, citing the National Sleep Foundation . For those older than 65, they recommend around seven to eight instead.
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