Skip to content

9 Things You Should Do After a Workout

Maximize your post-workout recovery and progress with top tips. Learn how to restore, refuel, and recuperate effectively after your fitness sessions.

You've just powered through another epic workout, muscles thrumming and adrenaline high. But before you call it a day, there's an important phase you shouldn't skip — the post-workout routine. It's more than just a cool-down — it's a vital part of your fitness journey. 

At The Good Patch, we know that what happens after you rack the weights or step off the cardio machine plays a crucial role in your fitness progress and overall wellness. This routine is an opportunity to enhance muscle recovery, recharge your body, and elevate your training results. 

So, let's unfold the essential steps that should follow every workout to keep you on top of your game.

1. Cool Down

Ever wondered why athletes don't just stop dead in their tracks after a sprint? That's where cooling down comes into play. It's the yin to your workout's yang:

  • Ease Your Heart Rate Back to Normal: Gradually slowing down your activity level helps bring your heart rate back to its resting state in a controlled manner.
  • Prevent Muscle Stiffness: Gentle stretching post-exercise aids in maintaining flexibility and reduces muscle tension.
  • Set the Stage for Recovery: Cooling down is your body's signal to shift from high-energy output to a recovery mode, which is crucial for muscle repair and growth.

Incorporating a cool-down into your post-workout routine ensures you're taking care of your heart and muscles, setting you up for your next workout session.

2. Hydration and Electrolytes

Think of your body like a high-performance vehicle; it needs the right fuel to keep running smoothly:

  • Rehydrate To Rejuvenate: Intense exercise means sweat, and with sweat, you lose vital fluids. Drinking water post-workout is essential to rehydrate and help your body recover.
  • Electrolytes Are Key: Lost fluids include water and electrolytes like sodium and potassium, which are crucial for muscle function and preventing cramps.
  • Keep the Balance: Maintaining a balance of fluids and electrolytes supports overall health, aids in nutrient absorption, and enhances your body’s recovery process.

Whether it's a sports drink or water infused with electrolytes, replenishing what you've lost during an intense workout is a cornerstone of post-exercise wellness.

3. Refuel With Carbs and Protein

After a rigorous workout, your body is in a state of recovery, and what you eat matters a lot:

  • Restock Energy Stores: Consuming carbohydrates post-workout replenishes glycogen stores depleted during your exercise. Think whole-grain options for sustained energy.
  • Muscle Repair and Growth: Protein is the building block of muscle repair. Intaking a good amount of protein, around 20-30 grams, aids in muscle recovery and growth.
  • Timing Is Key: The post-exercise window is ideal for nutrient intake. A protein shake or a meal with balanced carbs and protein can significantly improve recovery.

Including the right balance of carbs and protein in your post-workout meal is essential in recovery and supports muscle growth. It prepares you for your next training session.

4. Stretching and Foam Rolling

Muscle soreness after a tough workout is common, but there are ways to ease it:

  • Alleviate Muscle Tension: Stretching post-workout helps lengthen your muscles, promoting flexibility and range of motion.
  • Foam Rolling for Recovery: Foam rolling is a form of self-myofascial release that helps break up muscle tightness and improve blood flow.
  • Reduce Delayed Onset Muscle Soreness: Regular stretching and foam rolling can reduce the intensity of delayed onset muscle soreness, helping you to recover faster.

Incorporating stretching and foam rolling into your post-workout routine can significantly aid in muscle recovery and keep you flexible and ready for your next intense exercise.

5. Take a Cold Shower or Ice Bath

Cooling down doesn't just mean slowing your pace. Sometimes, it involves a literal cool down:

  • Reduce Muscle Tension and Soreness: Cold therapy, like an ice bath or cold shower, can help reduce muscle soreness and tension, especially after high-intensity or weight training.
  • Stimulate Blood Flow: The cold helps constrict blood vessels, and the subsequent rewarming process promotes blood flow, aiding in muscle recovery.
  • Revitalize Your Body: Besides physical benefits, a cold shower can also be invigorating, leaving you feeling refreshed and rejuvenated.

Embracing cold therapy as part of your post-workout recovery can be a game-changer, especially after a particularly intense workout, helping to soothe your muscles and prep you for your next fitness challenge.

6. Rely on Plant-Powered Ingredients

When recovering from a workout, nature's bounty has a lot to offer. At The Good Patch, we're big believers in harnessing the power of natural ingredients for post-exercise recovery:

  • Turmeric: Known as the “Golden Spice,” turmeric is a remarkable hero in post-workout routines, supporting muscle relaxation and contributing to a holistic wellness strategy. 
  • Ginger: A recognized calming agent, ginger supports the natural recovery process. It's also known to gently settle digestion, a nice bonus if you're enjoying a post-workout meal.
  • Relief Patch: Sometimes, your muscles need a little extra help to unwind. Our plant-powered pain relief patch is there for those occasions. It's infused with ingredients like Menthol, Lavender, Arnica, and Aloe Vera — all known for their soothing benefits. Simply place it on your skin and let the plants and your body do the rest.

7. Ensure Quality Sleep

We can't emphasize enough how crucial sleep is for muscle recovery. It's like hitting the reset button for your body:

  • A Good Night’s Sleep: When you're asleep, your body goes into overdrive, repairing muscle tissue and restoring energy levels. It's your body's way of prepping you for the grind ahead.
  • Nite Nite Patch: If counting sheep isn't cutting it for you, our sleeping patches — infused with Hemp Extract and Melatonin — are like a lullaby for your restless mind. Stick it on, and let it gently guide you into a restful slumber. 

9. Active Recovery Days

After pushing your limits, it's tempting to spend your recovery day on the couch, but active recovery can be more beneficial:

  • Gentle Exercise To Keep Moving: Activities like walking, swimming, or a leisurely bike ride keep your muscles active without the strain of a high-intensity workout. This helps maintain blood flow and reduce stiffness.
  • Boost Recovery With Low-Impact Activities: Yoga or light stretching can improve flexibility and aid in muscle recovery, preparing your body for more intense training sessions ahead.
  • Listen to Your Body: Active recovery should be about feeling good and helping your body heal, not pushing it further. It's about striking a balance between rest and gentle movement.

Incorporating active recovery into your routine ensures that your muscles stay limber and ready for the challenges of your next workout.

9. Plan for Your Next Workout

Preparing for your next workout starts as soon as you finish the last one:

  • Reflect and Adjust: Take some time post-workout to consider what went well and what could be improved. This reflection can help you adjust your training plan to better suit your goals.
  • Set Realistic Goals: Whether it's increasing your weights, adding more cardio, or improving your flexibility, setting achievable goals keeps you motivated and focused.
  • Schedule Your Sessions: Consistency is key in any fitness journey. Planning your workouts ahead of time helps you stay on track and ensures that fitness remains a priority in your busy schedule.

Planning and reflecting on your workout routine are essential steps in ensuring continuous improvement and keeping your fitness journey exciting and rewarding.

The Wrap Up

That's a wrap on your post-workout plan! Remember, the journey to top-notch fitness isn't just about the grind but about smart, holistic recovery. 

From easing into a cool-down to hitting the sweet spot with your hydration, refueling, and stretching, every step is a building block towards your wellness. Incorporating our wearable wellness patches into your recovery routine can provide that extra something, supporting you in your journey toward achieving and maintaining peak fitness. 

At The Good Patch, we're all about enhancing your wellness journey with a touch of simplicity and effectiveness. So, keep moving, stay motivated, and let every workout and recovery count!


Warm Up, Cool Down | American Heart Association

Exercise - the low-down on hydration | Better Health Channel

Muscle cramp? Drink electrolytes, not water, study shows | ScienceDaily

Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit | PMC

Current Concepts in Muscle Stretching for Exercise and Rehabilitation | PMC

Active Recovery Workouts: What to Do on Your Rest Day | NASM

Turmeric Information | Mount Sinai

Ginger on Human Health | PMC

What Happens When You Sleep: The Science of Sleep | Sleep Foundation


Your cart is currently empty.

Start Shopping

Select options