Fitness Recovery During Outdoor Workouts

Get the most out of your summer workouts with these 4 tips + answers to your burning recovery questions

Summer’s here! The sun is shining, pools are open, and the pickleball courts are packed. That can only mean one thing, outdoor season is in full swing. There’s something special about exercising outside. The benefits are hard to beat: boosted focus, natural vitamin D, better sleep, functional terrain that keeps workouts interesting, and the uplifting energy of green trees and blooming flowers.

Whether your preferred summer fitness routine is Pilates in the park, kayaking at the lake, hiking in the mountains, swimming in the pool, or playing beach volleyball, spending more time outdoors is an idyllic way to stay active.

Workouts have traditionally focused on performance in the gym or on the court, but real growth happens after the workout is over. In fact, working out for overall health benefits instead of just clocking your time or overexerting yourself is a prominent fitness trend in 2025 (source and source).

That’s why we’re focusing on the importance of fitness recovery. Soreness and fatigue shouldn’t keep you from your next pickleball match or weekend trail ride. With the right recovery strategies, you can support your body’s performance, reduce downtime, and maintain the momentum of an active lifestyle.

1. Hydration reigns supreme

You’ve heard it before: hydration is essential when exercising, especially in warm outdoor temperatures. During your workout, proper hydration can stave off muscle cramps and stiffness while reducing the likelihood of sore muscles when you’re finished. After intense exercise, water first cools the body, promptly returning it to homeostasis so that it can return to normal operating conditions (source).

But water is particularly important post-workout to ensure joint lubrication and accelerate recovery by maintaining the necessary blood volume to transport nutrients (i.e. glucose and amino acids) to your muscles (source). Furthermore, sufficient water removes cellular waste, such as the infamous lactic acid that’s responsible for causing immediate pain in overworked muscles.

Hydration also supports key metabolic and enzymatic processes involved in muscle repair and energy replenishment, as well as hormonal responses that promote protein synthesis and overall healing. (source).

How much water is necessary?

Banner Health reports that “a mere 2% reduction in fluids can result in a 10% to 20% decrease in performance” (source). They recommend drinking 7 to 10 ounces of water every 15 to 20 minutes while exercising, adding more during especially high temps or humidity.

Sweat is the body’s natural cooling system, so if you’re sweating, you need to replenish your body’s fluids.

Want to get even more precise with your fluid intake? Figure out your “sweat rate.” Banner Health suggests weighing yourself before your workout (with an empty bladder) and then post-workout (sweaty clothes included). For every pound lost, it is recommended to supplement with 16 to 24 ounces of water after you throw in the towel for the day.

But be careful not to overdo it: Your body can only process about one standard water bottle (16.9 ounces) of water per hour, and over-hydrating can be “problematic and even life-threatening because our cells can only hold on to so much water” (source).

Pro Tip: Add some tart cherry juice to your hydration plan. According to an article in Scandinavian Journal of Medicine & Science in Sports, “Studies have uniformly shown that muscle function will recover faster on the days after exercise if [cherry] juice is provided for several days prior to exercise” (source).

Why? Tart cherry juice is filled with antioxidants and anti-inflammatory compounds that lessen pain, accelerate recovery, and decrease inflammation (source).

2. Massage is the new stretching

Were you taught as a kid to always stretch before and after exercising? What was once considered sage advice has evolved. While stretching still has its place, one of the most effective ways to combat delayed onset muscle soreness (DOMS) is through something even more satisfying: massage.

Although gentle stretching without pain can feel good post-exercise and won’t have any adverse effects, research shows that post-workout stretching does not significantly improve strength recovery, reduce DOMS, or enhance range of motion (ROM) during recovery (source).

Alternatively, a massage has been found to speed muscle recovery, likely due to pressing the “inflammation-causing cells out of the muscle tissue” (source).

Highly controlled, robotic tests on mouse leg muscles have been conducted to simulate massage compression and study its effects on muscle recovery. The results are astounding: removal of inflammatory cytokines from muscle tissue, improved immune function, and the potential to regenerate various tissues throughout the body, such as bone, tendon, hair and skin. The more pressure that was applied over 14 days, the larger the muscle fibers became, leading to “greater repair and strength recovery” (source).

This integration of “mechanotherapy and immunotherapy” shows substantial promise in treating various ailments in the body, from injury to immune function, with a non-invasive, drug-free regimen (source).

How is massage so effective for healing muscles?

It’s no surprise that a massage can improve blood flow and lymphatic circulation, but this critical step in recovery also leads to the removal of metabolic waste products, delivery of oxygen and nutrients to muscles, and lower inflammation (source). Furthermore, the incredibly calming nature of a massage relaxes muscle tension, reduces stress, alters pain perception, and promotes overall wellbeing with less anxiety.

The mechanical pressure applied during massage leads to better range of motion with reduced muscle stiffness both during and after activity (source). Overall, massage offers a range of benefits, from reducing DOMS and fatigue to reshaping how we experience post-workout recovery. It can make returning to your next workout feel less like a chore and more like a welcome challenge.

Pro-Tip: Aim for a massage within 2 days post-workout. The American Massage Therapy Association states that "a 2018 meta-analysis, published in Frontiers in Physiology, reports that sports massage appears to be the 'most effective method’ for reducing DOMS” (source).

The organization claims that a 10-20 minute massage immediately after a sports event can be effective, however, waiting 24-48 hours can offer benefits to fine-tune the massage, knowing exactly which muscles are tense and need the greatest focus. But there’s no wrong answer, reassures AMTA. Ultimately, listen to your body, and follow the protocol that best suits your recovery needs.

3. Supplementation catapults success

The safest and most reliable way to gain muscle post-workout is through supplementation. You certainly don’t want to put all your effort into intense workouts and then not achieve your desired results due to a lack of bioavailable nutrients or enzymes for muscle recovery.

Here are two supplements to help achieve your fitness goals. The first supports muscle healing while the second supports muscle growth.

Neprinol
Reduce inflammation and aid muscle recovery

Neprinol is an enzymatic blend that includes many ingredients, from nattokinase which supports healthy blood flow, to CoQ10 which supports cardiovascular health.

In addition, Neprinol contains these potent enzymes to reduce inflammation and aid muscle recovery:

Serrapeptase: A proteolytic enzyme with anti-inflammatory properties that promotes normal recovery after physical stress and joint damage. This powerful enzyme removes injured tissues to accelerate recovery time and blocks pain-inducing substances in the body. It is quite literally a natural alternative to over-the-counter pain relievers.

Bromelain: Supports the breakdown of proteins to ease joint discomfort, muscle soreness, and swelling after physical exertion. This “pineapple enzyme” targets pro-inflammatory substances in the body along with enhancing beneficial T-cell activity to decrease inflammation and regulate the immune system. Both promote a normal response to injury.

Papain: A proteolytic enzyme derived from papaya that promotes normal healing and inflammation from overexertion. This enzyme from the tropical fruit papaya breaks down pro-inflammatory substances, such as certain white blood cells, proteins (cytokines), and enzymes to regulate swelling. It also degrades protein molecules in unhealthy, damaged tissues, allowing the body to heal faster.

Protease: A proteolytic enzyme that increases the activity of immune system cells that promote tissue restructuring while also decreasing pro-inflammatory substances. This speeds muscle recovery, eases muscle soreness, and restores muscle function quicker in your post-workout recovery phase.

Aminolase
Gain muscle and boost protein absorption

Aminolase is an enzyme blend that breaks proteins back down into amino acids so that the body can fully utilize the protein you ingest for muscle building, fitness recovery, and immune function. While the stomach can partially break down proteins and carbohydrates into nutrients that circulate the bloodstream in about 90 minutes, Aminolase breaks down more than 90% of consumed protein in the same amount of time (source).

Aminolase completely breaks down animal and plant-based proteins into individual amino acids, supporting higher levels of circulating amino acids that can be re-synthesized into muscle-building proteins. (Source)

With this proteolytic (protein-digesting) supplement, you get the most out of your workouts because you’re not only avoiding catabolism, but you’re also actively rebuilding muscle in record time, as amino acids are re-synthesized into muscle-building proteins exactly where you need them.

What are amino acids, anyway?

Muscles need protein to develop. While there are many different types of proteins, they are all constructed of linear chains of amino acids, i.e. the building blocks of proteins (source). There are 20 amino acids found in proteins with nine being designated as “essential.”

Branched chain amino acids are notable because the body cannot produce them; therefore, they are “essential” and must be consumed through food or supplementation (source). Sufficient amounts of these essential amino acids are required for muscle protein synthesis and metabolic health (source).

According to an article in the Journal of cachexia, sarcopenia and muscle, “Losses of muscle mass and impaired immune function are related to reduced protein supply, and there is increasing evidence that regular essential amino acid intake as part of an oral diet is effective in reversing muscle catabolism, promoting muscle anabolism, and restoring immunological function.” (source)

I work out all the time, yet I feel like I’m losing muscle instead of building it. What gives?

If you frequently push your body to the limit during intense workouts and you’re not supplementing your diet to consume enough protein, you may experience catabolism.

According to the article Biochemistry, Protein Catabolism, “Protein catabolism is the breakdown of proteins into absorbable monomers for further degradation or reassembly” (source).

Nutrition Expert Eric Favre explains this concept like this: “If anabolism is defined as the building of new tissues in the body, catabolism is simply the opposite. It is the breakdown of tissue” (source). He continues, “Catabolism also degrades muscle by breaking down the complex molecules contained in it (lipids, proteins, polysaccharides, nucleic acids, etc.).”

Essentially, when muscles are taxed but the muscle tissue doesn’t get the nutrients it needs to grow (i.e. low protein), it compensates by utilizing fatty acids and amino acids for energy, quite literally reducing its volume (i.e. muscle mass).

So, all that iron you pumped is wasting away in order to give you the energy you require to pump the iron in the first place—when there’s a nutritional deficit. According to Favre, catabolism also causes severe fatigue as well as muscle pain, as the body repurposes the muscle for energy.

That’s why protein and amino acids are essential supplements for athletes, body builders, and all fitness enthusiasts looking to gain muscle and live healthy. If you’ve been diligent with your workout or strength training routine for some time and feel like you’re no longer making progress , you may need to reassess both your exercise regimen and your nutritional supplementation.

Pro Tip: It is ideal to consume protein immediately after your workout when nutrients have been depleted in order to maximize muscle recovery. Take one capsule of Aminolase per 25 g of protein with a full glass of water at the beginning of your protein consumption, whether it be dietary or supplemental.

It’s best to swallow the capsules whole, but if you must open them to add to your protein beverage, consume within 5 minutes, as the enzymes will begin converting the protein to amino acids immediately, which may impact the flavor and texture.

4. Rest is a (non-negotiable) part of the fitness quest

Once we gain momentum in an exercise routine, it can be hard to take a break, but rest is just as important as the reps you do in the gym. As The New York Times puts it, “Getting fit is a cycle of fatigue and repair,” (source).

According to UCLA Health, taking at least one day of rest each week can benefit your mental health, result in fewer injuries, lessen muscle soreness, and develop stronger muscles as the small tears caused by intense exercise have time to heal and strengthen (source). The New York Times expounds, “This process of adaptation, called supercompensation, is what allows us to run faster, jump higher or lift more weight” (source).

But a day of rest doesn’t mean you lay around and watch TV; experts recommend the concept of “active recovery” (sometimes called “active rest”). This type of rest involves light cardio exercise, such as swimming, a long walk, pickleball, playing frisbee, a brisk hike, gentle stretching or yoga (source and source). The idea is to keep moving but not overwork your muscles like an intense CrossFit or strength training session might do.

How do I know when it’s time to rest?

Not all exercise is created equal, and your resting needs will depend on your workout routine. So how do you know when it’s time to slow down? The number one sign is changes in your mood (source). If you become irritable or start not wanting to do an exercise that you used to enjoy, it may be time for a break.

Others signs it’s time to rest include:
• Feely moody, unmotivated, or depressed
• Extreme muscle soreness
• Fatigue
• Hitting a plateau
• Illness
• Injuries
• Issues sleeping

Source: UCLA Health

If you experience any of the above signs, take a break. One day of a lighter workout will not ruin your fitness goals, but overexertion could set you back significantly. Keep a journal of your activity and how you feel to find patterns in your activity, physical performance, and disposition.

Pro Tip: Build rest into your exercise routine. On particularly busy days, get outside for a walk or jog while the kids play at the park. Plan dinner and pickleball with another couple one evening. Throw a football around. Fly a kite. Or do some gardening.

If every day is alike, try exercising three days, resting one day, then exercising two days and resting another day (source). Pay attention to your mood, any muscle soreness, and your sleep patterns, and make adjustments as needed. You’ll be amazed how a little well-timed rest can really up your game — and your recovery.

Pro Tip for Women: Consider planning your workouts around your menstrual cycle, as suggested by The Menopause Specialists.

Summary

Summertime is the perfect season to get outside and enjoy being active in the warmth of the sun. As tempting as it may be to fill those longer days with more activities, be sure to schedule rest into your exercise routine, and be watchful for signs that you’re overtraining or not getting enough quality sleep.

Staying hydrated is an easy and effective way to immediately boost your fitness recovery, while adding massage into your routine can ease tense muscles and welcome a serene state of mind to prepare you for life’s next adventure.

Adding a supplement that synthesizes protein into usable essential amino acids to your regimen can both boost results and assist in muscle gain. An enzyme blend with serrapeptase can calm inflammation for faster muscle recovery and repair damaged tissue.

Try implementing these four steps to enhance your fitness recovery, and let us know how you feel. We're here to support you as you explore your personal path to better health and wellness.

References

American College of Sports Medicine. (n.d.). Worldwide survey of fitness trends for 2025. ACSM. https://acsm.org/education-resources/trending-topics-resources/acsm-fitness-trends/

Banner Health. (n.d.). Why dehydration can crush any workout — and how to fight it. https://www.bannerhealth.com/healthcareblog/advise-me/why-dehydration-can-crush-any-workout--and-how-to-fight-it#:~:text=Will%20drinking%20extra%20water%20help,Muscle%20Soreness%20at%20Home.%E2%80%9D

Eric Favre. (n.d.). BCAA amino acids. https://www.ericfavre.com/en/bcaa-amino-acids-c-14.htm

Eric Favre. (n.d.). Understanding catabolism. https://www.ericfavre.com/lifestyle/uk/home/bodybuilding-guide/goals-in-bodybuilding/cutting-muscle-definition/understanding-catabolism/#:~:text=What%20is%20catabolism?,consume%20protein%20before%20doing%20sport.

Harvard Gazette. (2021, October). Massage helps injured muscles heal faster and stronger. https://news.harvard.edu/gazette/story/2021/10/massage-helps-injured-muscles-heal-faster-and-stronger/

Khan Academy. (n.d.). Introduction to proteins and amino acids. https://www.khanacademy.org/science/biology/macromolecules/proteins-and-amino-acids/a/introduction-to-proteins-and-amino-acids#:~:text=Amino%20acids%20are%20the%20monomers,little%20further%20down%20the%20page.)

Massage Therapy Journal. (n.d.). Post-event sports massage. American Massage Therapy Association. https://www.amtamassage.org/publications/massage-therapy-journal/post-event-sports-massage/#:~:text=Recovery%20Sports%20Massage&text=As%20for%20session%20duration,%20a,no%20right%20or%20wrong%20way.%E2%80%9D

Menopause Specialists. (n.d.). Exercise to match your cycle. https://www.menopausespecialists.com/post/exercise-to-match-your-cycle#:~:text=Focus%20on%20Recovery:%20Incorporate%20more%20rest%20days,activities%20like%20yoga,%20stretching,%20and%20light%20cardio.

National Center for Biotechnology Information. (n.d.). Biochemistry, protein catabolism. https://www.ncbi.nlm.nih.gov/books/NBK556047/

National Center for Biotechnology Information. (n.d.). Clinical use of amino acids as dietary supplement: Pros and cons. https://pmc.ncbi.nlm.nih.gov/articles/PMC3118002/#:~:text=Amino%20acids%20can%20be%20utilized%20to%20synthesize%20both%20glucose%20and%20lipids.

National Center for Biotechnology Information. (n.d.). Exercise and hydration: A review. https://pmc.ncbi.nlm.nih.gov/articles/PMC8133317/

National Center for Biotechnology Information. (n.d.). Green exercise: How a green environment can benefit all. https://pmc.ncbi.nlm.nih.gov/articles/PMC8336541/

National Center for Biotechnology Information. (n.d.). Impact of tart cherry juice on inflammation and exercise recovery. https://pubmed.ncbi.nlm.nih.gov/28696985/#:~:text=Tart%20cherry%20(TC)%20juice%20has,markers%20of%20inflammation/oxidative%20stress.

National Center for Biotechnology Information. (n.d.). Massage and muscle recovery. https://pubmed.ncbi.nlm.nih.gov/15730338/

National Center for Biotechnology Information. (n.d.). Sports nutrition and immune function. https://pmc.ncbi.nlm.nih.gov/articles/PMC9306613/

New York Times. (2024, July 10). Why you need rest days from the gym. https://www.nytimes.com/2024/07/10/well/move/rest-days-gym-fitness.html#:~:text=Why%20you%20need%20rest,higher%20or%20lift%20more%20weight.

Today. (2025). Top fitness trends for 2025. https://www.today.com/health/diet-fitness/fitness-trends-2025-rcna184567

AAM Links

https://arthurandrew.com/blogs/education/get-the-most-out-of-your-workouts-with-aminolase

https://arthurandrew.com/blogs/education/what-is-serrapeptase?_pos=1&_sid=6fd87e8e2&_ss=r

https://arthurandrew.com/blogs/education/what-is-bromelain?_pos=1&_sid=b3cadf021&_ss=r

https://arthurandrew.com/blogs/temp/what-is-papain?_pos=1&_sid=7414745c3&_ss=r

https://arthurandrew.com/blogs/temp/what-is-protease?_pos=1&_sid=8d1dc128a&_ss=r

https://arthurandrew.com/products/neprinol