How to recover Your rate of recovery depends on many factors, such as age, lifestyle, intensity, experience, attitude, diet and waste removal. Full recovery can take between 18 and 48 hours, depending on these factors. One rate-determining factor is the replenishment of glycogen (the body's primary fuel, derived from carbohydrates). The best time to replenish your glycogen stores is within two hours of training. That is why you see people drinking high-carb and protein shakes after workouts. That is also why low-carb diets are not recommended for those who need energy for performance. Ways to accelerate or optimise recovery: Get eight hours of sleep consistently. Cool down (light exercise) for 10-20 minutes after training. Use active rest to flush the lactic acid and other metabolic waste out of your system. Stretching also promotes active rest. Eat healthy, nutritious food. Your body needs a myriad of nutrients to repair and cleanse itself. Drink eight to 10 glasses of water daily. Massage may speed your recovery by increasing blood and lymphatic circulation and reducing fatigue. Meditate to relax and allow your body to focus on recovery rather than be distracted by other forms of stress, such as work.