My post-workout routine used to be chatting after class, running errands, and grabbing something at the checkout register or drive-thru.
Creating a post-workout recovery routine isn’t just for elite athletes. Taking care of your body after a workout will help maximize your results, maintain energy levels and decrease soreness – making it easier to stick to your fitness plan.
Cool down & Stretch – Taking time to cool down and stretch will help you ease muscle tension, enhances blood flow, and promotes the delivery of oxygen and nutrients to your tired muscles, which is a simple and fast way to help your muscles recover. Target major muscle groups such as glutes, hamstrings, hips, core, and shoulders, holding each stretch for about 30 to 60 seconds. Foam rolling after a workout can also help flush out toxins and lactic acid from a muscle.
Hydrate & Rehydrate – You want to be replacing fluids during exercise, but filling up after exercise is also an important way to boost your recovery. In addition to lubricating joints, being sufficiently hydrated also helps regulate body temperature and prevent muscle cramps and dizziness.
Refuel Wisely – Maybe you don’t like eating before workouts but it’s important to replenish your depleted energy stores within 30 – 60 mins after your workout. Prioritize high-quality protein for muscle recovery and carbohydrates to restore glycogen levels.
Get Sleep – Sleep is key for many aspects of overall wellness but particularly helpful for optimal recovery and to boost performance. Your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair while you’re sleeping, so get those ZZZs. Read more about your sleep sweet spot here.
Active Recovery – Make sure to build days into your fitness plan where you strategically move your body in low-impact ways such as yoga, walking, swimming, etc. It will help reduce lactic acid buildup, increase blood flow, and remove metabolic waste. Listen to your body – it will let you know what it needs.
Quick Takeaways:
- Add in 10 minutes after your workout to cool down and stretch.
- Pack a healthy post-workout snack or protein shake if you’re not working out at home.
- Have an extra water bottle or refill your water bottle before you leave the gym.
- Consider adding a clean electrolyte or post-workout powder to have after.
- Make sure to get to bed on time.
What’s your post-workout routine? If you’d like tips specific to your needs, let’s chat.
Until next time!
Be Well!
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