When you finish your workout, your work is not done. You should consider your post workout routine to be just as important as the workout itself.
No, grabbing a beer after a tough workout is not an effective routine, unless you want to trash all the effort you just put into your workout…
There are two parts to an effective post workout routine. First, you need to have a proper cool down. And, second, you need to nourish your body to recovery as fast as possible.
Post workout cool downs
If you are taking classes at the gym, then your instructor SHOULD include a cool down routine at the end of the class. However, don’t count on this, and schedule the time to do your own cool down routine if you know your instructor is prone to skip this part
If you organize your own workout or your exercise outside the gym, then you need to figure out your own cool down routine.
There are loads of help online for this. In fact, whatever activity you do, you’ll probably find suggestions for effective post-workout cool down routines. That being said, you are the one that (should) know your body best, what might be tight, and how to get relaxed.
Because of this, I believe you want to choose your own options, just remember that the main aim of a cool down is to bring your body back into a “rest and digest” nervous system mode.
There are many ways to effectively cool down your body post workout. The most is static stretching. This can also serve two purposes… relaxation and lengthening tight muscles (which will reduce adhesions for better recovery).
Post workout shake – Nourish your body
The best post-workout shakes are high in protein (usually 15-30 grams) and simple carbs (usually 30-60 grams), and low in fat and fiber.
Protein helps repair your damaged muscles, because your muscles are made up of protein. Fiber is great most of the time, in fact, it’s really important for your overall health, and most people should be adding more of it to their diets. It is, however, best avoided after a workout as it takes a lot of effort to digest. This is the same with fat, it takes more time to digest.
There are countless post workout protein options. And you can easily bring your own with you to the gym. But, if you’d prefer something that is easy to grab, and tastes good, look for your local Smoothie King locations. Get a smoothie made with protein powder and no nut butters, and you’ll get the protein and carbs you need to recover quickly, and feel great for your next workout.
Post – Post workout
About an hour after your post workout shake you should eat a complete meal that includes high quality protein, slow digesting, high fiber, complex carbs, and good fats.