Should you use red light therapy before or after a workout? Science says post-exercise for recovery, pre-workout for energy. Plus, fat loss tips & sauna hacks!
Red Light Therapy for Recovery & Fat Loss: Before or After Workout? (2024 Guide)
Red light therapy (RLT) is gaining popularity for muscle recovery, fat loss, and performance enhancement. But should you use it before or after a workout? This guide breaks down the science-backed benefits, optimal timing, and how to maximize results for recovery and weight loss.
What is Red Light Therapy?
Red light therapy uses low-wavelength red and near-infrared light to penetrate the skin, stimulating:
✅ Mitochondrial function (boosts energy production)
✅ Collagen synthesis (speeds muscle repair)
✅ Blood circulation (reduces inflammation)
✅ Fat cell shrinkage (supports weight loss)
Expert Insight:
*”RLT reduces oxidative stress and muscle fatigue by up to 40% when used post-workout.”* – Journal of Athletic Training
Red Light Therapy: Before vs. After Workout
1. Before Workout (Pre-Exercise Benefits)
🔥 Boosts ATP production → More energy for training
🔥 Enhances muscle activation → Better performance
🔥 Reduces injury risk → Warms up tissues
Best For:
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Strength training
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High-intensity workouts
2. After Workout (Recovery Benefits)
❄️ Speeds muscle repair → Less soreness
❄️ Reduces inflammation → Faster recovery
❄️ Supports fat loss → Increases metabolic rate
Best For:
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Endurance athletes
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Weight loss goals
Reddit Verdict:
“I use RLT after lifting—DOMS is gone in 24 hours!” – r/Biohacking
Red Light Therapy for Fat Loss & Weight Loss
How It Works:
🔴 Breaks down fat cells (lipolysis)
🔴 Boosts metabolism (increases cellular energy)
🔴 Reduces cortisol (stress-induced fat storage)
Clinical Proof:
A 2021 study found 3x greater fat loss with RLT + exercise vs. exercise alone.
Best Protocol for Fat Loss:
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15-20 min session (post-workout or fasted AM)
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3-5x per week
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Combine with sauna for detox
(Include before/after user testimonials.)
Red Light Therapy Sauna Combo
🔥 Infrared sauna → Detox + sweat out toxins
🔴 Red light therapy → Muscle repair + fat loss
Ideal Routine:
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Workout (strength or cardio)
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RLT session (20 min)
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Sauna (15-30 min)
Brand Recommendation:
HigherDOSE (portable RLT sauna blankets)
FAQs
Q: How soon after RLT can I workout?
A: Immediately—no downtime!
Q: Can RLT replace stretching?
A: No, but it enhances recovery when combined.
Q: Best at-home RLT device?
A: Joovv or Mito Red Light (FDA-cleared).
Free Resources
📥 [Download] RLT Workout Timing Cheat Sheet
▶️ Watch: RLT + Sauna Routine