Finished working out? Your job is only half done
Something that many of us often overlook or “accidentally” forget to do has important benefits. By targeting the muscles that you’ve worked on, stretching helps speed recovery while keeping you limber and enhancing the muscle growth process. Studies have shown that the use of foam rollers can help improve joint range of motion and overall muscle recovery without sacrificing muscle performance or strength.
Post Workout Eating
Another common mistake is waiting too long to eat after you’ve finished exercising. After a workout (especially an intense one), your muscle fibers are in a broken down state. Their stored carbohydrate levels (glycogen) are depleted, so it’s extremely important to begin the repair process. As soon as possible post workout, get carbs and protein immediately into your body. This gives your muscles the ability to replenish the glycogen they’ve lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids.
The general rule of thumb is to eat a high quality meal no longer than 20-45 minutes after you’ve completed your workout. During this time, muscles will take in a higher amount of nutrients than if you waited until after that window of opportunity.
Since the goal of the post workout snack is to make sure the proper nutrients get distributed to muscle cells as fast as possible, consuming a meal with too many fats can slow digestion and, as a result, slow down the distribution process.
Drink lots of water! If you’re looking for something with electrolytes, coconut water is a good hydrating alternative to a sugary sports drink. Water helps transports oxygen through the body, removes waste and toxins while protects your organs.
Staying in sweaty clothes can lead to body acne. Your body has about 2 million sweat glands and sweat tends to clog pores causing breakouts to occur as a result. Shower and change your clothes as soon as possible.
Exercise (especially intense workouts) will only be effective if you allow your body to get adequate rest in order to let the rebuilding process to take place.
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Have a good post workout tip? Leave them in the comments section!