20 Best Things To Do After a Workout To Recover FAST (Science-Based Tier List with 70 Studies)

A Tier List of the BEST things to do or eat after a workout to reduce muscle soreness, fatigue, and recover faster from training, based on the latest science.

💪TRANSFORM YOUR BODY 👇
💲Use COUPON code: NUCLEUSOVERLOAD for the 40% off discounts (limited time only)

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🤵SOCIAL MEDIA

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❓ABOUT ME & CONTACT INFO:
🤵🏻CEO of Team3DAlpha, Creator of Nucleus Overload® and HSP Training™.

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⌚TIMESTAMPS
0:00 Intro
0:10 sleep
0:35 carbs
1:14 Eating healthy fats
1:50 Failure management
2:53 cold shower
3:44 lowering stress
4:19 meditation
4:55 sauna or hot shower
5:23 eating micronutrients & antioxidants
6:29 Eating enough calories
7:05 foam roller or massage
7:40 avoiding alcohol
8:23 walking or LISS aka low intensity steady state cardio (active recovery)
9:05 increasing blood flow
9:42 eating supplements (exception creatine & D3)
10:37 avoiding Junk food
11:04 training more frequently
11:54 vitamin D3 & sunlight
12:20 Eating enough protein
12:54 mTOR reset
14:01 reducing “bad” Inflammation
14:33 water & hydration
14:59 contrast therapy
15:20 Boost Testosterone
16:09 Support the channel

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🔬CREDITS & SOURCES
All studies are shown in the video

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⚖Disclaimer: ALL of my advice is merely informational and MUST NOT be substituted under any circumstances for medical, legal, or financial advice. I am not a licensed professional. Contact your physician before starting any nutritional or training program.

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🔎TOPICS DISCUSSED
recovery tier list, reduce soreness, how to recover, recover faster, best things to do after the gym, foam rolling, contrast therapy, what to do to decrease muscle soreness, how to speed up recovery after a workout, best supplements after workout, things you should do after the gym, testosterone and recovery, boost testosterone naturally, why am i sore after training, is soreness bad, best post workout meal, what to eat after a workout, relieve muscle soreness, best food to eat after training, cold shower for recovery, fitness, bodybuilding, carbs and recovery, glycogen recovery
Team 3d alpha, team3dalpha
#team3dalpha #recovery #muscle

© COPYRIGHT TEAM3DALPHA, 2023. ALL RIGHTS RESERVED.

[TeamDAlpha]

💪TRANSFORM YOUR BODY 👇



💲Use COUPON code: NUCLEUSOVERLOAD for the 40% off discounts (limited time only)

🤵SOCIAL MEDIA

[ProjetoF-kp]

Please, make an video on how to Manager stress, im in a situation that I can't change the environment, or move away from it, and that affects my sleep, my social life, everything.

[Nordic]

After i quite sugar, carbs, alcohol, seed oils and started eating loots of fatty red meat, eggs and fish I feel like i recover much faster.

[noonewillknow]

Just started watching you couple months ago, I'm a teenager and a novice at only 2 years of lifting and working out. Loving your content, most intellectual and informative channel in the fitness industry by far, some people disagree with a lot of things you say mainly because they keep a close mind. Hoping to learn a lot more from you, keep going!

[AboveElevated]

For some reason, only muscles that recovers slow for me are the hamstring muscles. Always damn sore even if I hit them x3 a week and follow most if not all on this list

[professorartlifts]

I hope "clapping cheeks" makes the list

[chrisdiaz]

Migan, we are bagging this shit because of your help, thanks trooper. Got muscle, got ladies n everythang else thanks to you noble ass niggaz. Respect from The Sunshine State

[munkle_]

Took 3 weeks off the gym recently for my injuries and ive been itching to get back in.. im excited now that my fatigue is gone

[sovereignknight]

thanks man for the great info. Could you do tire lists on non physical signs of high test as well as advice on mental intelligence/fortitude especially for students

[Naaaaam]

best video in the past few months, id love if you could do a video on optimal hydration (electrolyte ratios, how to tell if ur under, over hydrated etc.) & one on reasons why you wake up during the night/how to get unfragmented sleep (as i think alot of people suffer from waking up multiple times in the night). Also bring out the thyroid, dopamine, dht, n all the old backlogged

[klifto]

Glad your back to posting consistently, your finally getting the views you deserve 🔥

[VasilyLomachenko-hd]

Can you make a part 3 to the warrior vs worrier gene video?

[DragomirJtac]

Great video! The one thing I use at the gym that I've been concerned with lately is cold showers. I have a more strength / power focused workout routine for supplementing Muay Thai, so I do that, then sauna for 20 minutes, and then cold shower for 2 minutes. I've been kind of concerned that I may be harming some gains, but the feeling is great. Dr. Galpin also says in a video with Huberman that cold showers won't get you nearly as cold as cold immersion, so they "generally" aren't a problem for blunting hypertrophy. Here's hoping he's right.

[EandEsystems]

Consistently the best channel on YouTube

[Hayden-qjot]

Love these kinds of videos, makes it so much more simple to understand the science behind this, thank you.

[MaximilianoMHansen]

Migan posts a video, I watch. Such is life.

[homealmeida]

I like how simple you make videos I can understand it, You dont use complicated language you also expand on your points and even back them with info

[srussifordwilliams]

Bro I have been listening to you for years and your videos are amazing

[krspypatriot]

I’m happy about the tier list name change, been wanting to show so many of your videos to my dad and family but the I’m about to nut category stopped me

[Thefirstrespond-xpmh]

For the eating micronutrients and antioxidants, can you give or anyone give examples of it like food/fruits/meals? It's hard to plan being a first responder.