Workout Recovery Tips from Celebrity Trainer Luke Milton

Posted on October 19 2021

Did you know that overtraining and under recovering can make you feel even more tired, extra sore, and like you are making zero progress? Workout recovery is just as important as the actual workout. Without it, you’re only breaking down your body and not giving it enough time to recover and repair. Skipping recovery will result in a decrease in overall performance and an increased risk of injury.  

Recovery is important. Got it. Now, what’s the best way to recover after those strenuous workouts? 

We sat down with former professional Rugby player, and celebrity trainer Luke Milton to talk recovery tips.  

The importance of recovery  

Luke established himself as a leader in the fitness community and lives by the belief that a healthy lifestyle is a combination of physical, social and, mental health. “Recovery is pivotal to performance as we give our muscular and energy systems the greatest opportunity to shine” Luke explained. “When our muscles are rested and primed, they can perform under more duress for longer periods and at a higher quality. Not to mention the mental side of things.” 

“Everyone should be focused on reducing inflammation in their body. Follow a balanced and healthy nutrition plan, avoid processed foods. I also suggest adding ingredients like turmeric and ginger into your diet,” said Luke.  

Here’s a list of things you can do for optimal recovery after a workout:  

  • Cool-down exercises—5-10 minutes slow movement sequences 
  • Stretching—5-10 minutes after (and before) your workout. 
  • Hydration—aim to drink 8 ounces of water no more than 30 minutes after you exercise.  
  • Nutrition—protein to help repair and build muscle and carbs for recovery. The first 30 to 45 minutes after a workout is the perfect window to nurture your body.   
  • Massage therapy—Helps eliminate muscle and facia adhesions caused by lactic acid build-up. It also helps send oxygen to poorly-circulated areas of the body.  
  • Sleep—maximize restfulness by getting at least 7 hours of sleep. 
  • Supplements—glucosamine for joints & CBD for inflammation support after exercise.

“Learn what your body needs and focus on reducing inflammation. Everyone should be focused on reducing inflammation in their body,” Luke says. “I wish I had the knowledge I have now when I was a professional athlete. I strongly encourage you to dig deep and discover what your body needs. For example, can you perform at optimal levels on an average of 6.5 hours of sleep or do you specifically need 8+.” 

The combination of recovery, hydration, diet, and supplements like CBD can do wonders for inflammation caused by exercise.  

Workout Recovery & CBD 

Luke has been using CBD every day and it has been a huge contributing factor to his mentally calm, active and high-performance lifestyle. 

“I am very pro CBD and the more education we have around the benefits of cannabinoids and how we can use them to promote healthy lifestyles and increase performance the more excited I become about the undeniable health benefits of CBD,” Luke shared. “I am convinced that without the properties of CBD I wouldn’t be able to live as active of a lifestyle as I do.” 

Not all CBD is created equally. Elixinol’s founders have been working with the hemp plant for over 25 years (where CBD is derived from). All of their products are tested by an independent lab, and has a 30-day money-back guarantee because they truly believe in their products.

Here’s Luke’s take on Elixinol: “I truly believe that Elixinol and their products are absolutely of the highest quality and will help bring much-needed comfort and overall health to people’s lives. On top of the product, having got to know the team, it’s important for me to feel ‘part of the family’ and the team is so welcoming and passionate about making the wellness space a better place and accessible for all.” 

Shop Luke’s favorite Elixinol Products:

Get yours today for 35% off with code MATE35 

1. Sports Gel

Sports Gel Elixinol Produxct
“I love the Sports Gel because I am obsessed with how I feel after using it. As an ex professional athlete in a contact sport, I know all about waking up stiff and sore. The Sports Gel, paired with Elixinol’s oil products, has significantly improved my ability to get moving, recover from exercise, and perform at a higher quality. I love it!” - Luke Milton 



3. Sleep Good Night Capsules