#12 – The Scientifically Proven Formula For Recovering After a Killer Workout

woman hiker in sleeping bag on a rock

Do you feel like dog poop after a long hike or workout? 🐕💩

Have you ever been so tired and sore after a day outside that you can't even get your ass in the shower afterward — and just go to bed dirty?

If that sounds like you, I'm here to take away the shame, because I've been there too! And I know it can be fixed.

So in today's episode, we'll look at the science behind an awesome post-workout recovery and share some tips to help you bounce back faster and feel less pain and exhaustion after your adventures.

We’ll cover:

  • The dangers of making a poor recovery. (It goes way beyond exhaustion and going to bed stinky!)

  • Why nutrition (not ice baths or supplements) is your secret post-workout recovery weapon.

  • What to do during the workout to ensure a fast recovery after.

  • One thing you absolutely must do within 15 minutes of ending your workout.

  • How to tell if you have central nervous system (CNS) fatigue, and what you can do about it.

  • And much, much more!

This is a super juicy episode packed with the latest science and useful tips, and I can’t wait to share it with you. Subscribe on your favorite podcast network, or click to listen now!

Links/resources mentioned

  • [2:23] Why we feel so exhausted after a workout, plus the secret recovery weapon no one is talking about.

  • [4:20] How to set yourself up for an awesome recovery during your hike. What science says about nutrition and hydration during endurance sports. Proven ways to replace electrolytes during sweaty summer hikes.

  • [10:00] The No. 1 thing you must do immediately after your hike that can put you days ahead on your recovery. How to handle the post-hike feast at the restaurant. What to do if you have a hard time eating after intense exercise.

  • [12:50] What to do during the crucial 24 hours after a hard hike. What glycogen is and how you can rebuild it the fast way. The surprising truth behind ice baths, epsom salts, foam rolling, and other post-workout recovery voodoo.

  • [15:40] The benefits of active recovery versus laying around on the couch. Causes of delayed onset muscle soreness. Why anti-inflammatory medications like ibuprofen may NOT be the best way to manage muscle soreness.

  • [18:56] CNS fatigue: why almost everyone underestimates it, and the ways it can subtly sabotage your recovery. How to use sleep to speed up recovery. Why you should never wake up to an alarm when you’re in recovery mode.

Listen Now!

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