Did you know that post-exercise recovery is one of the most integral components of your overall workout routine?
Working out is a great way to maintain your health and get in shape, but it’s important to remember to take care of yourself after a workout. People make the mistake of skipping the post-workout routine, which can be detrimental to their progress.
It’s a vital aspect of yielding results, such as weight loss or muscle gain. It’ll also help you maintain optimum energy levels and help you continue with your fitness plan. This article discusses what to do after a workout and seven things you should never forget.
1. Rehydrate
One of the most important things to do after a workout is to rehydrate your body. Drink plenty of fluids, especially water, to replenish what you lost during your sweat session. Sports drinks can also be helpful in restoring electrolytes.
If you’re not properly hydrated, you may start to experience cramps, dizziness, or lightheadedness. These are all signs that you need to drink more fluids. To avoid these problems, make sure to drink plenty of fluids before, during, and after your workout.
Staying hydrated is especially important if you’re exercising in hot weather. When it’s hot outside, you sweat more and lose more fluids. This can lead to dehydration, so it’s important to drink even more fluids when working out in the heat.
2. Cool Down
After you’re done hydrating, it’s important to take a few minutes to cool down. This will help your body transition from an intense workout to a resting state and prevent blood pooling.
A quick walk or slow jog is all you need. You can also do some light stretching during this time. Just make sure not to do any intense exercises, as this can actually be harmful to your body.
3. Foam Rolling
Foam rolling is a form of self-massage that can help to relieve muscle pain and tightness. It’s often used as part of a post-workout routine. To foam roll, simply position the foam roller on the ground and lie on top of it.
Roll back and forth slowly, stopping when you reach a painful or tender area. Apply pressure to this area for 30 seconds before moving on. Foam rolling is an effective way to reduce muscle soreness, improve range of motion, and prevent injuries.
4. Stretching
It’s important to stretch after a workout, especially if you’ve been doing a lot of cardio or lifting. Stretching is another important part of a post-workout routine. It helps to improve range of motion and flexibility and can also help to reduce muscle soreness.
Static stretches are best done after a workout when your muscles are warm and pliable. There are a few different ways to stretch, but the most important thing is to hold each stretch for at least 30 seconds.
You can also do active stretches, which are a little more dynamic and involve moving around while you stretch.
5. Eat to Refuel Your Body
You might not feel like eating after a workout, but it’s important to refuel your body.
Eating a healthy meal or snack within an hour of finishing your workout will help replenish your energy stores and repair any muscle damage. Try to eat a combination of protein and carbohydrates.
It’s crucial to know what to eat after a workout. Good options include Greek yogurt with fruit, a turkey sandwich on whole-wheat bread, or a protein shake with banana.
Whatever you eat, make sure it’s something that will digest easily and won’t upset your stomach.
6. Prioritize Proteins
Research suggests that you should prioritize proteins over carbs after a workout. Consuming protein helps to repair and rebuild your muscles, while carbs replenish your energy stores.
Protein can come from a variety of sources, including animal products such as meat, poultry, and fish. Opt for dairy products such as milk, yogurt, and cheese, eggs, and plant-based proteins such as soy, beans, and legumes. Good sources of carbs include fruits, vegetables, whole grains, and starchy foods such as rice and pasta.
Refined carbs such as white bread and pastries can cause your blood sugar to spike and then crash, leaving you feeling tired and fatigued. Complex carbs such as whole grains, on the other hand, are slowly broken down and absorbed, providing you with a steady stream of energy.
7. Try Using Supplements
Using post workout supplements can help you recover more quickly and effectively from your workouts. Post workout supplements such as protein powder, creatine, and branch chain amino acids (BCAAs) can all be helpful in promoting muscle growth and recovery.
Protein powder is a popular post-workout supplement because it helps repair and rebuild muscle tissue. Creatine is another popular choice, as it helps to improve strength and power. BCAA supplements are also often used after workouts, as they can help reduce muscle soreness and promote post-workout recovery.
If you’re not sure what supplements to take, talk to a registered dietitian or your doctor. They can help you choose the right products for your individual needs.
What to Do After a Workout: The Ultimate Guide
Knowing what to do after a workout will help you recover more quickly. Make sure to stretch, eat a healthy meal or snack, shower and change into clean clothes, and try using post-workout supplements. By taking care of your body after a workout, you’ll be able to perform your best every time you hit the gym.
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