Recovery after hard workouts

I am almost 18 months post RNY and have been doing cardio exercise since surgery. I started with gentle walking and have increased to vigorous 60+ minute workouts 5-6 days a week. Five weeks ago I started doing weight work with a trainer 2-3 days a week and an hour of cardio the other days of the week. I'm really enjoying it, and try to give each workout and each exercise 110% and keep pushing myself.

While I work hard in my cardio sessions, the new weight sessions are really whipping my @$$. I make sure that I hydrate during and after workouts with water and PowerAde Zero. I also usually have a protein shake (20-25g protein) after workouts to assist in rebuilding the muscle.

What else do you do to maximize your workouts and to help your body to recover from hard workouts?

Thanks for your thoughts and experience.

Stretching is key. Taking a day off between workouts to allow major muscle groups to recover is important.

If you're doing legs with your trainer and then a leg-intensive method of cardio the following day, chances are your leg muscles might not be getting enough recovery time. I.e., avoid overtraining.

Exactly what Gwen said. Take it from me and my experience. I started running about 2 years ago. I was running close to 40 miles a week starting this year. I rarely took a day off. On Mon,Wed and Friday I was also doing a group class. I was feeling great and then all of a sudden...severe shin splint. It sidelined me for 4 months. I'm still battling it today but I have completely changed my strategy. I still run but only 3 days a week, I also cycle and swim and yes, take a day off. I try and get cardio using low impact. As Gwen said, you have to stretch after your workout to help prevent injuries. You need to warm up before the workout using Dynamic Stretches (ie lunges, butt-kicks, high kicks etc)

As far as after, Im with you. I drink a protein shake after my static stretches. I know there are some recovery drinks but I have never used them. I cant drink those Powerades and Gatorade, they are just way to sweet for me. Runners typically use Tailwind https://www.tailwindnutrition.com/shop/ Im sure your local running store will carry them. You mix it with water. You can get some with no caffeine. I like those as well.

But like Gwen said, you have to take a day off for muscle recovery. Im no doctor but its what I have read and have been told.

Stretch. Foam rolling. Sauna. Consider adding some carbs on days you do weight work. Also you've just started, so you are going to have DOMS (Delayed Onset Muscle Spasm - I think is what the S is) and that's just part of your body getting used to what you are doing.

Tonight, I did deadlifts at 175 x5 reps and 5 sets, followed by some other stuff. (I got home about 2 hours ago.) I had some additional carbs tonight to help with muscle and fat burn ratios. Talk to your RD on your team or one of the trainers you work with.

always stretch and walking after the workout. The worst thing you could do is workout hard than go home and sit and not move.

Glad to know about that you recovered yourself. Thanks for sharing. :)

Good luck and keep it up! Massage and water are great desserts after workouts. Try some breathing exercises too, they can make you feel more relaxed.