Not just workout but post-workout is also important. Workout helps in escalating body mechanisms to produce results whereas the post-workout routine helps the body to relax but retain the energy levels. A good post-workout plan allows the body to adjust to the changes without causing any physical wear and tear. Here are some things that your post-workout plan must include to yield optimal results.
1. Drink a lot of water
Water is an important element for the body as 70% of the human body consists of water. When you workout out vigorously, you tend to sweat a lot that causes water loss from the body. To replenish that, you have to have 2-3 glasses of water after working out. This prevents dehydration. Also, you may have glucose or ORS as these fulfill water, salt and nutrient loss that happened during the workout.
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Not just that, replenishing the fluid levels also enhances muscle strength, flexibility and repairing. You can also have coconut water or vegetable juice or caffeine-free drink like herbal teas in place of water.
2. Refuel with a healthy snack
Whether or not you had a pre-workout meal, a post-workout meal is extremely important to help the body cells repair. Within 45 minutes after exercising, you must consume a healthy snack. Food helps in improving the recovery rate after the workout to prevent muscle soreness and wear & tear. Have a lot of protein and carbohydrates after workout as these help in the recovery. Carbs are great sources of energy(they contain glycogen) and it also helps in regaining strength after workout. Protein, on the other hand, aids muscle recovery as it has amino acids. It allows muscle repairing. You should also have antioxidants after working out to prevent inflammation. If you are still confused about what to eat and what to avoid here are some post-workout diet recommendations for you:
- Toast and boiled eggs if you are building muscles
- Have egg whites if you are trying to lose weight
- Lots of nuts and seeds
- Multigrain bread or brown bread
- Banana with peanut butter
- Greek yogurt
- Fruit chat
3. A refreshing shower
After a rigorous workout, your body is really tired. You may feel like sleeping but then it would kill the whole objective of working out. Therefore, the best way out is to enjoy a relaxing shower. A cold shower in summers and a warm shower in winters would help the body heal and relax. The shower also eases muscular tension that is highly common after workouts. If you are suffering from muscle soreness, you can have an ice bath that aids soreness. Working out in the evening is best as you then enjoy the bath and peaceful sleep.
4. Stretching is important
Stretching after working out is also an important part of the routine. Pre-workout stretching is intense but post-workout stretching has to be slightly relaxing. Do not strain your muscles as it increases the risk of wear and tear. While your muscles are still warm, stretching eases tension, improves flexibility and elongates the muscles. Always make stretching a part of your post-workout regime.
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Hence, not just how we workout but what we do immediately after the workout makes a lot of difference too. So ensure that you follow the basics to be safe from any kinds of workout injuries and extra aches and pains in the body for a workout routine longevity.
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