What you do after a workout can make or break your progress. Once you put down the dumbbell, you need things that will ensure proper recovery to reduce soreness and boost muscle repair. This will prevent any risks of injury.
Read the blog to discover the post-workout smart moves that you need to follow up with after exercising to maintain and improve your hard-earned progress.
The To-Do List After Workout
Here is a list of things that you need to prioritize soon after stepping out of gym mode:
1. Stretch or Cool Down
Cooling down improves flexibility, lowers your heart rate, and relaxes the muscles. Focus on stretching for 15-30 seconds the muscle groups that you have targeted. You can also walk or do slow walking to flush out lactic acid buildup and aid in recovery.
2. Hydrate
About 76% of muscle mass is water. When sweating out in the gym, especially in hot weather conditions or intense sessions, your body loses significant amounts also dipping down the electrolyte’s levels. This fluid loss can lead to muscle spasm, cramps, fatigue, and slow recovery. Make sure to hydrate with an electrolyte-rich drink such as creatine monohydrate within 30-minutes of workout. You can also opt for fruit juices, shakes, or smoothies.
3. Refuel with the Right Foods
Feed your body with the nutrients that are crucial for muscle repair and restore energy levels. You can consume a combination of carbohydrate and protein drink with EAAs (essential amino acids) to facilitate muscle growth. You can also have boiled egg, almond shakes and smoothies, etc. Take them within 1 hour post workout as this ensures a better uptake of nutrients. Avoid snacks that are loaded with unnecessary sugars.
4. Get Enough Rest
When you have done everything, it’s time to “not do”, or simply rest and relax. Sleeping is when most of the healing happens so, make sure that you get plenty of restorative sleep on the day when you work out.
5. Sip Herbal Drinks
Herbal drinks are made with basil, cinnamon, turmeric, and more are great for combating inflammation and improving healing in the body. They also have therapeutic effects for brain health. Simmer up your favorite herbal tea and sip it to relax and rejuvenate after engaging in intense workout sessions.
In a Nutshell
After working out, you should focus on things that help, relax, replenish, and rejuvenate your body and mind. Stretching exercises, hydrating with electrolyte drinks, having protein and carb-rich foods, and getting enough rest are all crucial to elevate progress. Make sure to follow these tips after working out.
