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Your workout is complete! What's next? How do you wrap up your exercise session? Do you take a moment to stretch and enjoy a protein shake? Remember, even though the hardest part is over, this does not mean your work is over.
After working out, your muscles require a consistent intake of protein and carbohydrates for recovery. Cooling down is essential to bring your heart rate back to normal. And if you’re at the gym, don't forget to wash your hands before leaving the gym to avoid any lurking germs!
Let's uncover the top five must-do post-workout rituals:
Stretch Your Muscles
Watch any sports events and you'll see that all athletes stretch before and after exercise. This practice warms up the muscles and helps prevent injuries. Dynamic stretching, which is usually performed before exercise, improves blood flow and joint flexibility. Static stretching is typically done post-workout to relieve muscle tension and speed up recovery.
Stretching after exercise helps reduce muscle fatigue and DOMS (delayed onset muscle soreness). It also allows your body to cool down and regulates breathing rate. In the long run, it increases flexibility and range of motion, prevents muscle pain, and improves your coordination. For best results, stretch your whole body, especially the muscles you’ve just trained.
If you’re really sore, use a foam roller. This basic device helps soothe fatigued muscles and relieves aches. It also improves recovery time and prevents injuries. Foam rolling can be a life saver for those struggling with back or knee pain, tight muscles, or DOMS.
Sip on Protein Shakes
The first 30-45 minutes post-workout are known as the anabolic window. This is when your body needs a fast supply of protein and simple carbs to recover from training. Solid food takes hours to digest, so it's not the best option. Protein shakes, on the other hand, are quickly absorbed into your system.
Drink CLICK within half an hour after finishing your workout. This delicious beverage provides 16 grams of protein per serving and tastes just like coffee. With a double-shot of espresso made from real coffee, CLICK also offers a healthy dose of caffeine to boost your energy after exercise.
Eat or Drink Your Carbs
The best time to eat carbs is post-workout. Carbs are stored in the liver and muscles as glycogen. Exercise depletes your glycogen stores, which in turn, affects your ability to recover from training.
Ideally, you should consume 25 to 30 grams of carbs after exercise.
This will boost your testosterone levels, speed up muscle repair, and keep you energized.
Don’t worry - the carbs consumed post workout are unlikely to be stored as fat. Your body will use them to repair damaged tissues and replenish its glycogen stores.
Step on the Scale
As soon as you're done training, step on the scale. This allows you to assess fluid losses and hydration levels. Fluid losses of more than two percent of your body weight indicate dehydration. Other signs to watch out for include fatigue, poor mental focus, and slow recovery.
Even the slightest dehydration can affect your performance and overall health. To prevent these issues, drink four cups of fluid for every two pounds lost during exercise. Water, protein shakes, and post-workout formulas are a great choice.
Track Your Progress
Take a few minutes before leaving to gym to track your workout. Use a sports watch, a smartphone app, or the traditional pen and paper to record what you just did. Write down the number of reps and sets as well as the exercises performed and muscles trained. Invest in a FitBit or other device that can monitor the number of calories burned.
Compare your results once every two weeks or so. This allows you to spot any mistakes in your training regimen. Adjust your workouts accordingly.
For instance, if you hit a weight loss plateau, assess your exercise routine and make some changes. Swap cardio for HIIT, spend more time lifting weights, or add a full body circuit to your routine.
These simple habits will help you get the most out of your exercise efforts. How you eat and what you do after working up a sweat can make or break your progress.
