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Key Points on Post Workout Recovery

Reviewed by

Shifa Fathima

Key Points on Post Workout Recovery

The ideal post-workout regimen is easier said than done, but if you are stumped on what to do next or what to do first if you are short on time, we can assist. First, you must understand that approximately the first 30 minutes after an exercise are as crucial as the workout itself. How you recover, recharge and revitalise for life and all the actions you will ask of your body in the future need to be at the top of your priority list, which will determine your metabolic health.

1. Keep yourself hydrated

Rehydration is essential, specifically if you've fired up a sweat or worked hard. Muscle rehydration promotes healing, increases stamina and prevents muscle pain. A total of 16 ounces of water or nutritional liquids such as coconut water, green or black tea or chocolate milk are good options. Electrolytes in these drinks, such as potassium and sodium, can help prevent and treat muscle cramps. Avoid sugary, caffeinated and alcoholic beverages because they dehydrate you.

2. Consume a nutritious snack

Based on how your body tolerates food, you should boost your metabolic health 1 to 4 hours before your workout. You can experiment with different time frames to determine what works best for your body. Within 45 minutes of finishing your workout, you can have a healthy snack or meal. This will help replenish muscle energy stores and the beginning of recovery. Ensure that you consume carb- and protein-rich foods. Carbs help to replenish glycogen levels, allowing you to refuel your batteries. Protein helps muscle recovery by providing amino acids that aid in muscle repair and regeneration.

Your body requires stored energy (glycogen) in your muscles to get you through your workout or game, but you will have to replace the nutrients you have lost afterwards. You can focus on getting glucose and protein into your body after a competition or workout. This allows your muscles to restore the glycogen they have lost throughout training, as well as rebuild and repair exhausted muscles with the available protein and amino acids. Eat within an hour of finishing a strenuous workout. After an exercise, you can eat:

  • Smoothie for post-workout recovery (or post-workout smoothie comprising low-fat milk and fruit)
  • Chocolate low-fat milk
  • Turkey with vegetables on a whole-grain wrap
  • Berries in low-fat yoghurt

Carbohydrates are required to power your functioning muscles and overall metabolic health. Protein is required for helping to construct and repair structures. One to four hours before your workout and within 60 minutes afterwards, you can consume a combination of protein and carbohydrates.

3. Do some light exercise on rest days 

Although your muscles take time to recover after a hectic workout, peaceful exercises like walking, swimming or yoga can be performed on recovery days. Speedy recovery can assist you in eliminating toxins, lactic acid accumulation and improving circulation. You can even lie on the floor and slide down your back with slam balls, giving you the correct posture. 

4. Remember to relax

Always finish with a cool down to gradually return your heart rate to normal. It's also important to listen to your body and rest if you're ill, tired or in pain after working out. To perform at your best, you must ensure that your body is restored and rejuvenated the next time you work out. This allows your body to perform at its best, making it easier to go about your daily routine. It also keeps blood from clotting in the lower extremities, which can produce dizziness or lightheadedness. Stress alleviation, muscle healing and injury prevention can benefit from a proper cooldown. 

5. Remember to stretch

After your workout, while your muscles are still active, do a stretching routine. This aids in muscular lengthening, stress relief and flexibility. Stretching also helps to reduce tension, prevent muscular pain and improve mobility. This facilitates muscle relaxation, improves mobility and promotes good posture.

6. Maintain a balance

Eating habits can be balanced healthily. Ensure that your body is getting enough calories to fuel it. There is no need to restrict oneself in any way. You must refrain from tracking calories or completely missing meals. Overeating or ingesting too many calories from unhealthy, processed foods must also be avoided.

7. Avoid straining

You must resist the urge to overwork yourself by pushing yourself too hard or beyond your current ability. Both strains and injuries while working out are possible. It can also make you feel ill, especially if you exercise vigorously, energetically or in a hot environment, or if you quit exercising too soon. Holding your breath or failing to breathe during and after an exercise might cause dizziness or lightheadedness. A shortage of oxygen to the brain causes these symptoms. Before introducing deep breathing techniques into your workouts, practise them at rest. This will aid in developing healthy breathing patterns and awareness of the breath.

8. Change your clothes and shower

While it is tempting to only clean up after a workout, you should shower afterwards, especially if you plan to stay in your workout clothes for an extended period. All that sweat from your activity will build up germs and yeast, so if you do not shower, you will not be rinsing those germs out, and you will be more prone to irritation and infection.

Bottomline

To get the most out of your workout, ensure to honour and nurture your body with a post-workout routine and meal plan. This allows you to maintain mental and metabolic health. You run the danger of injury or burnout if you do not have a post-workout routine. Furthermore, sticking to an exercise routine or having the energy to finish your daily duties may be more challenging. What you do after your workout will help you build muscles and lose weight, while also lowering muscular discomfort. A post-workout regimen can also help you stay on track with your fitness plan by restoring your vitality and maintaining your energy levels.

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