Active recovery involves performing low-intensity exercises like jogging or swimming after a high-intensity training session.
Many athletes favour this approach to recovery over stationary rest, also called passive recovery, because it keeps blood flowing, accelerates nutrient delivery, and supports both physical, and mental recovery.
However, you should avoid active recovery if you suspect an injury and opt for passive recovery or medical help instead.
The Benefits of Active Recovery
While passive recovery, or complete rest, is beneficial if you’re injured or particularly tired, active recovery will help you recover faster and train at a higher level during your next training session.
Some notable benefits of active recovery include:
- Clearing lactate more quickly from the blood, which reduces discomfort, restores muscle function, and may improve performance in subsequent sessions
- Encouraging waste and toxin removal from your muscles by maintaining a steady flow of oxygen and nutrient-rich blood
- Helping you maintain your muscle flexibility and reduce muscle tightness
When to Implement Active Recovery into Your Routine
Depending on your type of training or how you’re feeling afterwards, at what point you implement active recovery into your routine can play a role in its effectiveness.
As a general post-training cooldown: Gradually winding down with a light activity after an intense training session significantly impacts your recovery. For example, if you just completed a run, try a light jog for your active recovery. You should also aim to use no more than 50% of your maximum effort during a cooldown for the best results.
During high-intensity interval training: Including active recovery exercises between high-intensity sets will also benefit your recovery. You should maintain a moderate activity level of 60–70% of your maximum effort during active recovery between high-intensity sets for more efficient recovery.
And yes, even on rest days: Engaging in light activities on your days off can help alleviate any remaining muscle soreness from your previous training session and promote your recovery.
The Best Active Recovery Exercises
You want to engage in low-impact exercises that keep your heart pumping and blood moving. It’s also wise to incorporate activities that involve different movements than your training session to give your body and mind a rest.
Some of the best active recovery exercises include:
- Light jogging or walking: These activities can improve blood flow and assist in the recovery process.
- Swimming: A low-impact activity that eases the joints and can help reduce inflammation.
- Cycling: A gentle way to stay active without putting pressure on the joints.
- Stretching: These practices can elongate sore muscles, improve flexibility, and decrease stress and inflammation.
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Using a foam roller or lacrosse ball: These techniques can help alleviate muscle tightness, decrease inflammation, enhance mobility, and decrease post-exercise pain.
How Supplementation Aids Active Recovery
In addition to light physical activity, supplements can significantly enhance the effectiveness of your active recovery. We typically recommend three supplements to aid recovery: HMB, protein and something hydrating like an electrolyte drink mix.
HMB: HMB reduces soreness and allows you to bounce back faster after an intense training session by slowing muscle protein breakdown and accelerating new protein synthesis.
A pure calcium-HMB supplement like
HMB Sport supports your recovery by promoting muscle repair and growth, or you can combine your HMB with creatine in a supplement like HMB+ Creatine for developing your strength and power as well.
Protein: Consuming protein within one hour of training primes your body for recovery by providing the essential amino acids needed for muscle repair and rebuilding damaged tissues. While a nutritious meal is the best way to get your protein, using a complete, real-food protein supplement like Egg White Protein Isolate is the next best thing and can be a convenient solution on the go or at home.
That said, research shows that total daily protein intake is the most important factor for progress, regardless of timing. For a deeper dive into the science of post-workout nutrition, check out our article on the anabolic window—what it is, and when it actually matters.
Electrolyte drink mixes: Proper hydration plays an equally important role in your recovery as active recovery exercises. Hydration facilitates nutrient transport, waste removal and electrolyte balance, all of which are necessary for efficient muscle repair. We suggest sipping on a real food hydration solution like Hydra+ during your active recovery to replenish the salt (sodium) and natural sugars (glucose) your body needs to absorb water and prevent dehydration.
If you’re interested in the optimal supplementation for recovery and for more information about how to incorporate supplements into your training routine, check out our selection of sports nutrition product user guides.
Carbohydrates:
Carbohydrates are also important when it comes to recovery, especially for endurance athletes. After training, your body’s glycogen stores are depleted, and they need replenishing. Pairing carbohydrates with protein not only accelerates glycogen resynthesis but also enhances muscle protein repair—you can read more about how and when to carb load in our guide to Fueling Performance.
Good recovery carbohydrate sources include rice, bread, and potatoes—or, for convenience, a recovery shake with both protein and carbs like Blonyx Egg White Protein Isolate.
Safety Considerations for Active Recovery
Active recovery is generally safe, but it's crucial to listen to your body's signals.
If you're experiencing pain or suspect an injury, take a rest or consult with a healthcare professional before continuing any physical activity. It’s also important to note that in cases of extreme fatigue, passive recovery might be necessary.
Research also suggests that excessive training without adequate rest can increase the risk of overuse injuries and negatively affect immune function. Scheduling regular recovery days and balancing training load with rest is key for long-term progress and health.
Key Takeaways
Active recovery is a powerful technique that any athlete can (and should) add to their training routine, offering numerous benefits like faster recovery, reduced muscle soreness and tightness, increased energy for subsequent training sessions and greater overall performance.
By incorporating low-intensity exercises and supplementation that aids recovery into your routine, and listening to your body's unique needs, you can improve your recovery process and achieve your athletic ambition more quickly.
Remember, the key to successful active recovery is balance and moderation, so always prioritize your health and well-being above all.
If you learned something new and are curious to know more, head over to the Blonyx Blog or our growing list of weekly research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.
– Train hard!
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