Much of your fitness progress can be measured by what you do. in Post-workout recovery strategies at the gym are more labor-intensive than you might think. These strategies have become more important in recent years as we learn new ways to optimize our recovery time outside of the gym and feel better inside.
Everything from meal timing to post-workout bath temperature is now part of many people's daily routines. Still, with so many different opinions, finding effective tips and tricks can be difficult. Therefore, to cut noise, bar bend We teamed up with celebrity trainer Don Saladino on behalf of Apollo Neuro, the makers of. apollo wearableto get some answers.
Developed by neuroscientists, Apollo wearables are cutting-edge technology that increases your body's resilience and helps you recover from stress through soothing, gentle vibration waves. (Sure, exercise is “good” stress, but it's stress.) It can also help support a more restful night's sleep. This is the key to recovering from exercise, as you'll learn below.
Apollo Neuro


Apollo wearables help you feel more energized throughout the day, stay relaxed, and sleep better at night. All you have to do is put it on and feel the pleasant vibrations. Get his 15% off Apollo now with code BARBEND.
Editor's note: The contents of bar bend Although intended to be informative in nature, it should not be taken as medical advice. We always recommend consulting with a trusted medical professional when starting a new training plan or diet. We are not a medical resource. The opinions and articles on this site are not intended to be used as diagnosis, prevention, and/or treatment of health problems. They are not intended to replace consultation with a qualified medical professional.
Meet our experts
Don Saladino is a personal trainer and gym owner who has been actively training clients for decades, and the list of Hollywood stars he has prepared for movie roles includes Ryan Reynolds. and Blake Lively. Let's put it this way. If you're a fan of superhero movies, you've probably seen the bodies Saladino has built.


As a trainer, Saladino has heard about just about every post-workout tactic imaginable. Here's what he says is most important:
prioritize protein and carbs after training
Post-workout recovery often begins with repairs and replacements. Specifically, the body needs to repair strained muscle tissue and replenish depleted energy sources. Because of this essential need, Saladino recommends consuming protein and carbohydrates after your workout.
“After a workout, your glycogen is somewhat depleted and your body needs protein as the building blocks for muscle,” says Saladino. “Your body also needs carbohydrates to restore lost glycogen. I look for fast-burning proteins and carbohydrates. Eating fast-burning carbohydrates quickly replaces lost glycogen. will be replenished.”
A good rule of thumb is to consume 2.2 grams of protein per kilogram of lean muscle mass each day. (1) (2) For your post-gym meal, aim for a 2:1 ratio of carbohydrates to protein. Consider foods like low-fat Greek yogurt, fish, and grilled chicken for protein, and whole-grain bread and brown rice for carbohydrates.
Diagnose the problem before reaching for supplements
Supplements can fill critical nutritional gaps, promote muscle growth, and speed recovery time, but not everyone's post-workout supplement needs are exactly the same. Saladino recommends seeing your doctor and getting blood tests for targeted insight.
“I get blood tests every few months, and the results show that my vitamin D is acceptable, but probably a little low,” he says. “It was an opportunity for me to take more vitamin D for a period of time and then go back and get tested and see what my numbers are. I think that's the right way to do it. I'm going to have a blood test and it's normal. Find out what the standard is and have a competent physician tell you what numbers need to be brought up to optimal levels.”


monitor micronutrients
Because macronutrients such as protein, fat, and carbohydrates are core components of nutrition and performance, some people routinely neglect to monitor their micronutrient intake. This matters to Saladino because these vitamins and minerals are essential to the body's health and are involved in everything from regulating blood flow and regenerating cells to optimizing hormones.
“Vitamins, minerals, and fiber are what make our food truly powerful,” says Saladino. “If you look back and only eat white rice, you're not getting any nutrition at all. Bodybuilders often take in what they need to achieve their macros, but they don't focus on the micros.” ”
These often overlooked micronutrients are important for overall health. For example, things like magnesium may help with energy production and improve heart health. You can read more about micronutrients here.
“When you have low vitamin D levels, low iron, or low levels of other key vitamins and minerals, your hormones aren't as efficient as they should be,” Saladino continues. “Even if you're training to change your body composition, it can hinder recovery.”
Don't ignore salt
Salt is ubiquitous in our food, yet its importance is still often ignored. However, salt is necessary for cell function, maintaining blood volume, and transmitting signals to nerves throughout the body. It's unlikely you'll consume enough salt to interfere with these activities, but not eating enough salt can hinder your recovery, Saladino says.
“If you're just sitting there sloshing water all day and you're going to the bathroom every five, 10 minutes, I think that's a problem,” says Saladino. “You're probably flushing out a lot of minerals. That could indicate a lack of sodium in your body. When you're hydrated, you don't have to go to the bathroom every 30 minutes.” But when you don't have enough salt in your body, you end up running to the bathroom every few minutes.”
And not only is salt useful in recovery mode, it can also be taken as part of your pre-workout ritual. That's because research shows that salt may balance electrolyte levels, increase blood flow, increase endurance, and improve muscle contractions.
Be careful not to just follow trends
Some athletes get bogged down in the minutiae of training, nutrition, and recovery, but instead of following the latest trends, they ignore some of the most important elements of health. That's not to say innovations like massage guns and cold plunges aren't useful, but Saladino advises making sure you're implementing the most important basics first.
“When a client comes to me and tells me that they do cold plunges for three minutes a day, three to four days a week, I think that’s great,” Saladino says. “But if you ask them how they sleep, they might say they only get three hours a night. People can become obsessed with infrared therapy.”
prioritize sleep
Sleep is the most natural and essential form of post-workout recovery. Your body takes that time to slow down some processes to maximum speed and enter optimal recovery mode. There are a lot of special foods, supplements, and habits touted to promote recovery, but Saladino believes it can all be in vain if you don't get enough sleep.
“I think it's really important to get seven to nine hours of sleep each night,” Saladino says. “In the past, I've had clients of mine who train like crazy, but they eat really well, sleep worse and worse, and put on more and more body fat. So from what I've seen, fitness There is a strong correlation between not achieving your goals and not getting enough sleep.”


How Apollo supports recovery
Your post-workout recovery routine can make or break your fitness goals. According to Saladino, a big factor in his success is getting better sleep and letting his body relax when he's outside the gym. That's where Apollo wearables can help you achieve your goals.
Consistently using the Apollo wearable for 3 hours a day, 5 days a week reduces stress and promotes a restful night's sleep thanks to the device's signature Apollo Vibes. These soothing vibrations are designed to promote relaxation, sleep, focus, and recovery by restoring balance to your nervous system.
Apollo Neuro


Apollo wearables help you feel more energized throughout the day, stay relaxed, and sleep better at night. All you have to do is put it on and feel the pleasant vibrations. Get his 15% off Apollo now with code BARBEND.
Vibes are like music that your body feels. High vibrations increase energy and concentration, while low vibrations reduce stress and help you relax and fall asleep.
“One of the reasons I love Apollo wearables is that it actively reduces my stress, improves my sleep, and helps me understand exactly what they did to help me sleep better. Because it helps,” Saladino says. “They teach you how to recover faster and actively support your recovery.”
Click here to learn more about Apollo.
References:
- Stokes T, Hector AJ, Morton RW, McGrory C, Phillips SM. Recent insights into the role of dietary protein in promoting muscle hypertrophy through resistance exercise training. nutrients. 2018 February 7;10(2):180.
- Chad M. Kirkcik, Sean Arendt, Brad J. Schoenfeld, Jeffrey R. Stout, Bill Campbell, Colin D. Wilborn, Rem Taylor, Doug Kallman, Abby E. Smith Ryan, Richard B. Kreider, Darin Willoughby, Paul J. Arciero, Trisha A. VanDusseldorp, Michael J. Ormsbee, Robert Wildman, Mike Greenwood, Tim N. Ziegenfuss, Alan A. Aragon & Jose Antonio (2017) International Sports Nutrition Society Position: The Timing of Nutrition, International Journal of Sports Nutrition14:1.