Alright sis, so you just completed an intense, calorie-burning workout and your muscles are screaming. Now, it's time to cool down and recover. Post-Workout recovery is crucial to how much progress you make in the gym.

Day 5 of our #BossWoman Fitness Challenge, brought to you by GrpFit, highlights how to boost your post-workout recovery. Here's what co-founder, Richard Bailey, had to say on substituting sugar with healthy foods to achieve your fitness goals.

Muscle soreness after a workout can be really painful and make you feel like skipping out on the gym the following day. Here are some tips that can help reduce your muscle soreness and how to make your post-workout recovery beneficial for the next workout.

1. Stretching

You need to make sure that you stretch after your workout to prevent any muscle cramps or extreme muscle soreness later. It also beneficial to do a dynamic stretching routine right before your workout. If you go right into a workout before loosening up your muscles, you are more prone to hurting yourself and cramping up. After you have an intense workout, you need to make sure you do a static stretch routine so you won’t be as sore the next day.

2. Potassium Rich Foods

On top of stretching, you should eat potassium-rich foods such as bananas, oranges, cooked broccoli and spinach to reduce your chances of cramping up after an intense workout. After you work out, cook a potassium-rich meal or snack to maximize the recovery of your muscles.

3. Active Recovery

On your days of rest or days when you do not workout, instead of being sedentary, try to actively recover. Light cardio is a great example of active recovery as well as yoga. Keep your body moving so you don’t tense up or feel extra sore the next time you hit the gym. Walking, bike-riding, and rock-climbing are just a few examples of the things you can do to actively recover on your rest days.

4. Hydrate

Making sure that you stay hydrated is probably one of the most important tips. Hydrate before, during, as well as after your workout to prevent cramping and reduce muscle soreness. While water is the best option to hydrate, you can also drink a low-calorie sports drink to help replace the electrolytes and sodium you lose through sweating vigorously during your workout.

5. Warm-Up

Warming up is especially essential after your stretch and before you begin any intense strength training or cardio. You need to warm up your muscles to prevent cramping up once you begin and this will maximize your recovery after your workout. If you fail to warm up, you then also run the risk of pulling a muscle or severely injuring yourself.

6. Using Correct Form

When you exercise, specifically when you are strength training, make sure you are cognizant of your form and posture. Do not lift an amount that you know you cannot handle and risk injuring yourself. Stop increasing your weight at the point where you can no longer complete the motion correctly. You will have a more efficient and beneficial workout if you workout with the correct form than if you workout incorrectly. You will prevent any aches and pains later and reduce your risks of any serious injuries.

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Post-workout