A sore and fatigued workout is no fun. It makes you feel sluggish, drained and out of all sorts. You have to take a pause and rest after a heart-pumping workout session.
The common narrative circulating post-workout recovery routine is to warm up, stretch a little, and you are all set. While it may seem you are making progress in your workout regime, in reality, you are increasing the risk of injury.
This article explores what to do post-workout to perform better and train effectively.
1. Hydrate with Water or Electrolytes
Water makes up to 76% of the muscle mass. Proper hydration will help in faster cell recovery. It boosts the blood flow, nutrient supply, and oxygen throughout the body. Depending upon the intensity of the workout and rate of sweating you can lose up to 2-3 litres of water. Hence, it becomes essential to support yourself by drinking water throughout the day. A brilliant way to increase your lost mineral intake and hydration is by adding electrolytes to the water.
2. Nutrient Dense Meal
After any workout, you deplete energy. A quick way to fuel yourself is by indulging in a healthy snack or meal within a 30-60-minute time window. This will aid in the muscle recovery process, repair tissues, and pump you up for the next day’s workout.
Instead of reaching out for a sugary boost, opt for protein-rich snacks to build muscle mass. Ideally 10-20 grams of protein is more than enough for your muscle recovery.
Post-Workout Snack/Meal Options
- Smoothies – made from Greek yoghurt, and berries, topped with nuts and seeds.
- A protein shake or egg whites.
- Grilled chicken breast with brown rice or quinoa.
- Protein-rich legumes and beans salad.
3. Stretching & Movement
After a tough workout session, consider light stretching and movement to reduce muscle stiffness. It helps prevent injuries and reduces downtime. Start gentle stretches by targeting the muscles you have worked on during the session. Gradually move towards the resting state to reduce the inflammation and muscle tension.
4. Cooling Down
Often after a high to medium-intensity workout, many individuals feel lightheaded or dizzy. This is because of dehydration and co-cooling time in between the repeated sets. Cooling down is one of the most important things to do after a workout and in between the workout. It allows your heart rate to return to its normal state. A proper cool-down period will also relieve stress and promote active recovery for the overall effectiveness of the workout.
5. Foam Rolling
Massaging helps release the tightness around the muscles. A great way to release the knots around the tight areas is to use a foam roller. It relieves the tension and soreness. Additionally, it also speeds up blood circulation and eases down the pooled fluid around the muscle for relaxation.
6. Carbohydrates: Restore Glycogen Levels
Your body utilizes the stored energy during workouts. The best way to recover the replenishing energy is by consuming carbs post-workout. It’s your body’s primary source of energy.
Depending on your choice you can pick up complex carbohydrates like whole grains, sweet potatoes, quinoa, and bananas. Alongside you can also opt for berries that contain polyphenols. It’s a plant-based antioxidant that protects your cells from damage.
7. Low-intensity Workout
An active recovery period is when you perform low-intensity workouts during the rest days. Various activities can be incorporated. For instance walking, swimming, tai chi, cycling, or yoga.
All these activities aid in:
- Increasing blood flow in tissues
- Builds endurance
- Reduce joint tear pain
- Remove the metabolic waste from the muscles.
For every individual recovery can look different. For some, it may be sitting on the couch and doing nothing. For some, it would be to add some form of slow and steady movement. The former may help but the latter will yield benefits in the long run.
8. Shower & Change Clothes
When you indulge in any form of exercise, the body produces the sweat that regulates the body temperature. If you don’t shower right after the workout, the sweat and bacteria from your skin will not be washed off. It will put you at risk of getting yeast infections and other harmful diseases.
Hence, always take a shower, and wash your scalp and other parts of the body. Always pat dry using a copper-infused antibacterial towel that removes the odour and makes you feel fresh. Change into something breathable and comfy clothes post-workout.
9. Prioritize Rest & Sleep
It’s no secret that having at least 7-8 hours of sleep every night is beneficial for our health. But it is especially crucial when you are exercising. It’s because at night the body goes into recovery mode and uses the sleep duration to repair the cells, restore the energy and even produce hormones which will overall boost your mental and physical state.
Reset & Restart
Your body is always giving signs. Pay attention to those signs and follow where it takes you. Reset, recover and restart after every workout to reduce the risk of injuries. Every person’s body is unique and follows a different cycle. Hence, find a post-workout routine that suits you at its best and follow it consistently to become the healthier version of yourself.