Pillars of Recovery

If you’re feeling sore from your strength training sessions, then you are looking in the right place. We have built the Patch ‘Pillars of Recovery’ that should help you feel better in no time.

Here’s our list of essentials that we recommend to do when you're feeling sore after your personal training sessions:

Protein

Protein forms the building blocks that your body needs to help to maximise the strength & recovery of your muscles.

Typically we aim for 1.5g of protein per kg of your body weight. But you should look to have 20-40g of protein at regular intervals throughout the day.

However cliché it sounds, it really makes a huge difference to your recovery and helps you build muscle!

Sleep

It may sound obvious, but the impact of good quality sleep should not be underestimated!

Typically sleeping for 7/8 hours per night is a good benchmark to aim for.

Try and add a regular sleeping routine into your day, that includes simple habits to help you wind down - dim your lights, read a book, avoid anything that is overly stimulating. Trying to keep the sleep/ wake up time as regular as possible which have a big impact on your consistency.

Check our guide on how to create a good sleep routine for some help!

Movement

Even if you feel like you don't want to, get your body moving!

Especially if you're feeling stiff and sore, keeping blood pumping around your body will prevent your muscles from seizing up too much. The more you move, the less stiff you will feel!

If you have to spend most of your day sitting down, try to set an alarm every 60-90 mins as a reminder to get up from your desk.

Some simple stretches or a short walk will help you feel better.

Other tips

There are some other things that you can buy, such as Epsom salts, that you can use to relax your body whilst taking a bath. Theragun’s can be used to treat muscle stiffness and reduce pain. Sports massages are good to have regularly if you are training a lot.

Try out our tips and let us know if it makes a difference to your training and recovery!

If you are not feeling sore because you haven’t been to any of our group personal training sessions, you can see what Patch is all about here, and read about our 30-day trial that we offer for new members.