Post Workout Tips and Tricks
Post-workout routine plays an important role for yielding results, like building body muscles and fat loss. People tend to give the whole credit of their fitness to the time they spend sweating out in the gym, But that isn’t true.
Healthy post-workout habits enable you to achieve adequate energy levels that you require for restoring vitality and impacts your progress in a positive way, while making it feasible to follow your fitness plan.
Continue Reading for learning what to do after working out for maximizing the results.
Tips and Tricks to follow
Cool Down and Stretch
Your recovery should begin while you are still in your workout top. When you do intense training sessions, waste products from metabolic activities are wedged in your whole body, narrowed down to your muscle cells.
Fluid surrounding your muscles, capillaries, veins, & lungs should be flushed before you put your body to rest. After working out holding yourself back to normal, the first thing you should do is continue your movement but at a smooth gentle pace. Gentle movements will make your heart beat back to normal.
Stopping exercise immediately with no cool down time, will make your heart beat slow gruffly & the additional blood flow that was transported to your lower body will stay there. This blood pooling can cause dizziness and fainting in extreme cases.
Stretching isn’t usually granted that much importance compared to the role it plays for building muscles. You should hold your muscle at a stretched position for at least 15 minutes.
Post-workout Stretching is good, as your body muscles are already heated up, stretching at that time will take them to new levels of flexibility. Cooling down & stretching helps majorly in reducing the after effects of delayed muscle soreness such as muscular pain, toughness, swelling & stiffness.
Post exercise low-intensity workout can also reduce the production of enzymes that are responsible for damaging muscle & residual fatigue. Also dynamic stretching of muscles increases blood flow, which aids in providing all essential nutrients that reduces soreness.
Water is essential to our survival, it comes more necessary when you have exercised and broke off sweat. You need to drink an adequate amount of water for avoiding adverse effects of dehydration.
On average one hour of workout costs your body to lose almost a quart-fluid, that amount may differ depending on nature and intensity of exercise & air temperature.
So it is essential to replenish your body soon after you exercise. Taking enough water while you are still in your work out shirt in your body helps in improving recovery time, as it balances electrolyte in your body. As you sweat your body begins to lose electrolytes, inadequate imbalance leads to symptoms such as muscle cramps, body fatigue, nausea, & mood disorder.
If electrolyte ratio stays less than normal for a long longer time period, your body muscles may start to get weak. Proper hydration also prevents breakdown of your muscle proteins & increases absorption of nutrients from diet.
Water also helps in cushioning & lubrication of joints and body tissues in order to retain their elasticity, which increase your body flexibility and reduces pain
Take a Post-Workout Protein Shake
Nothing is wrong with wanting to get home and prepare your meal that is full of protein but we recommend you to invest in an immediate protein supplement after you have worked out.
After workout, body muscles usually ache, sore & crave for protein. Protein shakes are not just for those people who are trying to build big muscles. Consuming a protein shake after working out supplies your body muscles an immediate amino acids stock for jump-starting body recovery.
Protein is known as a fast-acting nutrient because your body is able to digest & absorb it quickly. After you intake your protein supplement, amino acids from protein undergo some metabolic activity (protein Synthesis) which is essential because muscle building entirely depends on a greater ratio of protein synthesis than muscle protein breakdown.
Faster the proteins are absorbed & metabolized, the more muscles will develop as a result.
Consider taking a cool shower
The proven advantages of taking a cold water shower after working out isn’t so strong. But it is guaranteed that a post workout cold shower will help you in quick recovery and reduce muscle soreness. Ice baths after a hot workout or intense athletic activities are very beneficial.
Some researchers state that taking cold shower therapy after exercising contributes to muscle healing and rebuilding. When you are overheated, taking a cold shower not only wips off all the sweat that can cause irritation and skin itchiness but aids your body to get back to normal.
Lot of people also feel that post workout cold baths psychologically help you in getting better. Consider making cool showers a part of your post workout ritual. Don’t directly jump to get ice baths like pros, just start by turning the shower slightly to lower temperature and gradually increase your threshold.
Log your Exercise.
Keeping a track of what exercises you did while working out. This will make you able to create challenges for yourself every time you work out. Logging your exercise is also an amazing way for having an insight of what your exercise routine is giving you vs what your workout goals are.
It gives you a record of what you did and what you felt over weeks or months. And helps you in deciding whether it’s the right time for intensing your workout or not or when you should slow down your pace and be easy on your body.
On a long run your keeping a record of your progress will motivate you and boost your confidence when you will compare to what you were to where you have progressed.
After taking shower & heading out of your locker room, do not rush getting into rest of your day.
In fact, consider taking a 10 minutes break for yourself. Might take a beautiful route to your home, sit and relax with your mind, have a delicious post-exercise meal, and find something ordinary that you enjoy for removing stress from your life.
Many people burden themselves by going in and in mode & rarely take a break. This attitude contributes well to the feeling of being overwhelmed, frustrated, stressed out, & often makes them unable to cope up with life.
Any type of stress, no matter if it’s life stress, training stress, or job stress stands in the way of recovery from your physical workout. Giving yourself a vital break is necessary for regaining senses and claiming control.
Keep on reminding yourself that life is much more than just work, fitness, & nutrition.
Post-Workout Essential Eating
Eating the healthy nutrients after working out helps getting best out of your workout.
Eating right post-workout snacks helps in:
- Decreasing muscle breakdown.
- Increase muscle growth
- Restore glycogen stocks
- Enhance recovery.
Protein- Repair and Rebuild Muscle
Exercise leads to breakdown of protein in your muscle. Even the most highly-trained athlete experiences muscle protein breakdown. Taking optimum amount of protein after working out supplies optimum amount of amino acids that your body needs for repairing & rebuilding itself.
We recommend you to consume 0.14–0.23 g protein/per pound of your body mass per day. And 0.3–0.5 g immediate after working out.
Carbs- Help with Muscle Recovery
Human body’s glycogen strokes are consumed as fuel as they workout, and in taking carbs after working out able to replenish them. The rate at which your body stores of glycogen are used totally depends on physical activity you perform. if you are participating in endurance or resisting sports. You should take more carbs than a regular bodybuilder.
Taking 0.5–0.7 g of carbs/per pound of your body mass in 30 mins after you have worked out helps in optimum glycogen resynthesize. Consuming both protein & carbs after workout provides essential nutrients. Try to consume in 3:1 ratio (carbs – protein).
Fat- Not too bad
A lot of people believe that consuming fat after exercise results in slow digestion & restricts absorption of nutrients. Though fat might be responsible for slowing down absorption of nutrients from your post-workout diet, it won’t lessen the benefits it holds.
Studies show that even after ingesting a diet that contains high-fat content after doing exercise, even muscle glycogen synthesis is not affected.
Yes, limiting your post-workout amount of fat consumption, but incorporating some fat content in post-exercise meals won’t affect your recovery process.
One should utilize the post-workout recovery process for gaining best out of workout. Recovery process gives your muscle a chance to heal. In addition all mentioned steps getting adequate amounts of sleep, helps in boosting your performance & process of recovery.
So, consider giving yourself a chance of rest anytime your body requires. Develop your own post workout routine by following all mentioned steps they will allow you to restore your energy levels & rebuild muscles.