To progress, it’s important to honor and nourish your body by following a post-workout routine and nutrition plan .
What you do after your workout plays an important role in achieving results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps maintain optimal energy levels by restoring your vitality. This can make it easier to stick to your fitness routine.
In this article, we’ll explore the steps to take after a workout to maximize your results. Read on to learn how to design an effective plan to kick-start the exercise recovery process.
General advice to follow
1- Stay hydrated
Rehydration is essential, especially if you have been doing intense exercise or sweating a lot. It improves muscle flexibility, builds strength and prevents muscle pain.
– How to do it?
Drink at least 400 ml of water or healthy drinks, such as coconut water, green or black tea and chocolate milk. You can also opt for a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, which can prevent and relieve muscle cramps.
Finally, avoid drinks that are too sweet, caffeinated and alcoholic, which can cause dehydration.
2- Eat a healthy snack
Plan to have a healthy snack or meal within 45 minutes of your workout. This will replenish muscle energy stores and start the recovery process. Also eat foods that contain carbohydrates and proteins.
Also, carbs help restore glycogen levels so you can top up your energy levels. Protein contributes to muscle recovery and provides amino acids that help repair and rebuild muscle.
3- Do light exercises on rest days
Although your muscles need time to recover after an intense workout, you can still do light exercises on recovery days, such as walking, swimming or yoga.
In fact, practicing active recovery can help prevent lactic acid buildup, flush out toxins, and boost circulation. Varying your workouts can also help you target different muscle groups and use your muscles in different ways.
4- Don’t forget to cool down
Always end your workout with a cool down, which allows your heart rate to gradually return to its normal rate. It also helps prevent blood from pooling in the lower extremities, which can cause dizziness or lightheadedness.
A good cool-down can also help relieve stress, prevent muscle soreness and avoid injury. Consider ending with a 5-minute savasana to promote overall well-being.
Post workout routine to build muscle
5- Prioritize proteins
To repair and rebuild muscle after training, choose meals that contain healthy carbohydrates and high-quality protein. Protein options that help build muscle include:
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Milk
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Yogurt
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Eggs
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Cheese
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Lean meats
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Fish
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whey proteins
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Nuts and seeds
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soy foods
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Low sugar protein bars
6- Choose carbohydrates wisely
Carbohydrates help your muscles recover while protein promotes muscle growth. Here are some examples of carbohydrates to eat after a workout:
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sweet potatoes
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fresh fruit
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chocolate milk
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oat flakes
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Whole grain pasta
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whole wheat bread
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Quinoa
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Legumes
7- Try a dietary supplement
You can enrich your diet with a protein shake or supplements. Supplements that promote muscle growth include:
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creatine
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Protein supplements
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Products that promote weight gain
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beta-alanine
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Branched Chain Amino Acids (BCAAs)
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Beta-hydroxy beta-methylbutyrate (HMB)
Post workout routine for weight loss
8- Eat regular meals
Eat regularly and avoid skipping meals. This could hinder the benefits of your training by causing muscle loss. This is because building muscle helps to speed up your metabolism, which aids weight loss.
9- Choose certain foods
To burn fat, choose foods that promote weight loss. This includes low fat dairy products, hot peppers and whole grains.
Also, protein options include fish rich in omega-3 fatty acids, such as salmon, mackerel, and tuna. You can also opt for lean meats such as turkey, pork tenderloin or chicken breast.
Post workout routine for sore muscles
10- Don’t forget to stretch
Stretch after your workout while your muscles are still warm. This lengthens your muscles, relieves tension and improves your flexibility.
Stretching also helps prevent muscle soreness, relieve tension, and increase range of motion. This improves mobility, promotes good posture and improves muscle relaxation.
11- Take a cold shower
Take a cool or cold shower to promote healing, prevent inflammation and relieve muscle tension. You can even try an ice bath, which can relieve muscle pain and inflammation. It can also help you get a peaceful night’s sleep.
12- Try a home remedy
To relieve or prevent muscle pain, you can also take an Epsom salt bath, massage, or foam roll. If you feel tired, in pain, or injured, rest completely until you feel better.
What to avoid
13- Avoid overdoing it
Find a balance in your food choices. Be sure to nourish your body without taking in too many calories. There is no need to deprive yourself of anything. Avoid skimping on calories or cutting out meals altogether.
It’s also important not to overeat or get your calories from processed, unhealthy foods.
14- Train beyond your strength
Resist the urge to overwork yourself by pushing yourself too quickly or beyond your current level. This can lead to strains and injuries. It can also cause nausea, especially if you exercise intensely, with bouncing, or in the heat. Or if you end your workout abruptly.
15- Neglecting your breathing
Restricting your breathing or forgetting to breathe during and after exercise can lead to dizziness or lightheadedness. This is due to a lack of oxygen in the brain.
What you need to do is practice deep breathing exercises at rest before incorporating them into your workouts. This will help you develop healthy breathing habits and become aware of your breathing.
When to contact a professional?
Consider working with a professional if you are new to fitness or have underlying health conditions, including injuries.
16- A sports coach
A fitness trainer can create an individual program tailored to your needs and goals. It will also give you directions after your workout . As you progress, a coach can adapt your program so you can continue to improve.
17- A dietitian
A dietitian can also assess your individual needs by reviewing your current eating habits, training program and expected results.
Additionally, it can maintain an optimal dietary plan that will complement your fitness regimen, dietary restrictions, or health issues. Seeing a dietitian can also help you feel motivated and supported on your journey to long-term improvement.
To conclude…
You need to use the recovery process after a workout to get the most benefit from it and give your muscles a chance to heal.
In addition to these tips , get plenty of sleep, which will help improve your performance and the recovery process. In fact, give yourself the opportunity to rest completely whenever you feel the need.
Create a post-workout recovery routine that allows you to restore your energy levels and rebuild your muscles safely. If you find yourself too lax or too rigid in your post-workout schedule, adjust it accordingly.
