What To Do After Working Out?
Whether you workout in the morning, afternoon or evening it’s so important to create a post-workout recovery routine that allows you to safely restore energy levels and rebuild muscles.
Here are a few top tips from us on how to do so…
General Recovery
1. Get hydrated
Rehydration is essential, especially if you’ve exercised intensely or broken a sweat. Restoring your fluid levels improves muscle flexibility, builds strength, whilst preventing muscle soreness.
2. Eat a healthy snack
Generally you should eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and start the recovery process. Foods that contain carbohydrates and protein are advised. -Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles.
3. Don’t forget to cool down
Always finish your workout with a cool down. Allowing your heart rate to gradually return to its normal rate, whilst also helping to relieve stress, prevent muscle soreness, and prevent injury. We have plenty in the App if you’re stuck for ideas.
Recovery when Trying to Build Muscle
1. Prioritise protein
In order to repair and rebuild muscle choose meals that contain healthy carbohydrates and high-quality proteins. A few protein options that can help to build muscle include:
- milk
- yogurt
- eggs
- cheese
- lean meats
- fish
- whey protein
- nuts and seeds
- soy foods
- low-sugar protein bars
2. Choose carbs wisely
Carbs help your muscles to recover while proteins support muscle growth.
Consuming carbohydrates as part of a post-workout snack also helps to promote glycogen storage. Carbohydrates to eat after a workout include:
Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates.
Recovery for Sore Muscles
1. Don’t forget to stretch
Include a stretching routine after your workout while your muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility. Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion. This improves mobility, promotes good posture, and enhances muscle relaxation, so an all round winner to add into your routine.
2. Enjoy a cool shower
Take a cool or cold shower to encourage healing, prevent inflammation, and ease muscular tension. You can even try out an ice bath if you’re brave enough.
3. Home remedies
Other options to alleviate or prevent sore muscles include taking an Epsom salt bath, having a massage, or foam rolling. If you feel tired, experience pain, or have any type of injury, rest completely until you feel better.
