7 Post-Workout Mistakes Killing Your Gains

If you are working hard to achieve your fitness goals, making these seven mistakes can have a negative impact on your progress.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Dec 25, 2022 16:30 IST
7 Post-Workout Mistakes Killing Your Gains

You just finished a high-intensity workout and are on your phone, placing an order for food as a reward. Does this happen to you? If yes, you are causing more harm than good. Of course, post-workout is a time to rejoice, but it is also when our muscles require proper care. Not only does a post-workout routine aid in recovery, but also ensures that we are ready for the rest of the day's activities.

Post-Workout Mistakes Killing Your Gains

So, if you're serious about transforming your body, stop making these seven post-workout mistakes.

1# Protein Deficient Diet

Post-workout is the time when our bodies are depleted and require protein in abundance to recover. Moreover, a protein-rich diet is not only needed for muscle growth and repair, but it also keeps you fuller for longer. The main thing to remember is that a post-workout diet should be consumed within 60 minutes of finishing the workout.

2# Overestimating Calories

Although it may appear that you burned off an entire cheese-burst pizza during your workout, you are mistaken. You can only burn 500 calories, which is equivalent to two slices. After your workout, treating yourself to a large unhealthy meal can undo all of your hard work! Remember that when it comes to losing weight, food quantity and quality all play a role. Stick to a standard post-workout meal, no matter how tired or sore you are, and cheat only on your cheat days.

Also Read: Gym Essentials: From Basics To Sports Necessities

3# Skipping Hydration

After an hour of sweating, our body loses all of its electrolytes and becomes dehydrated. This is disastrous for your training because even 1% dehydration has a significant impact on your fitness. When training, bring a bottle of water with you. Also, while working out, drink at least one litre of water.

Pro Tip

If your urine is darker than the straw colour, you are likely to be dehydrated.

4# Skipping Cold Shower

Taking a cold shower after an intense workout can help relieve muscle pain. Cold showers increase circulation, which is why they should be preferred over hot showers. A full-body immersion in a cold water bath (50-59°F or 10-15°C) for 10 to 15 minutes can also significantly reduce the severity of delayed onset muscle recovery (DOMS). Moreover, working out causes us to sweat and smell, and not taking a shower allows bacteria to grow on our skin.

5# Avoiding Massage

A post-workout recovery massage increases blood flow, which increases oxygen and nutrient delivery to the muscles. Healthy blood flow promotes muscle and tendon loosening and the regeneration of injured tissues, all of which help to alleviate the symptoms of DOMS.

6# Not Taking Power Nap

If you have time after your workout, you should definitely go to bed and get some rest. A power nap after exercise can help muscles recover. While you sleep, your pituitary gland releases growth hormones. This hormone is required for increasing muscle mass, improving athletic performance, and reaping the health benefits of exercise.

Also Read: 5 Common Diet Mistakes To Avoid

7# Stop Being A Couch Potato

When you've spent the last two hours at the gym, it feels like you've earned a day off and can spend it watching Netflix. However, if you want to lose weight, you should keep moving. Light activity is an excellent recovery tool because it keeps the blood flowing, which helps with recovery by repairing and refuelling your body.

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