What’s your post-workout routine?
Just finished a workout? Well done! To maximise your health and fitness efforts, reduce injury and muscle soreness, and make sure you don’t undo the hard work you just did, here’s some things to keep in mind as part of a post workout plan to reap the full rewards from your training:
Stretch - I see people skipping stretches all too often, without thinking about its impact on the body. You must stretch to avoid injury and help your muscles and joints relax and recover. You don’t need to spend ages stretching, or go and do a yoga class as part of your post-workout cooldown. Post-workout, choose 3 to 5 stretches to relax and unwind to help the body and the muscle groups you just worked. Aim to hold each stretch for 20-30 seconds and don’t forget to breathe! Stretch to where you feel uncomfortable, but that it’s not painful.
I also recommend using a foam roller to help boost recovery. Foam rollers help give you a deeper stretch. I foam roll after most leg sessions, as it helps me isolate different muscles (quads, hamstrings, or glutes, for example) for a deeper, more targeted stretch.
Hydrate – Help your body and muscles to recover, by sipping plenty of water. When you sweat, you lose fluids, so it’s important to replace liquids lost, by staying hydrated. Aim for 2.5 litres each day, and feel free to sip more on days you exercise. Dehydration can cause the muscles to cramp, so staying thoroughly hydrated throughout the day is advisable. Water will help lubricate the muscles and joints, to support your overall health and performance. How do you know if you’re drinking enough? I tell my clients to do the ‘wee test’! Your urine should be light or pale yellow. If you notice that it is a dark yellow colour, you can assume you need to drink more water! Post-workout, I aim to sip up to half a litre of water within a couple of hours, and then more consistently throughout the rest of the day.
Eat nutritiously– I see people undo a lot of their training, through poor diets. Specifically, not eating sufficient macronutrients (carbohydrates, protein & healthy fats.) Protein is imperative to help the body to recover and grow. Some people have a misconception that protein is just needed for bodybuilders. This is false. We all need protein, whatever our fitness goals. Protein is responsible for building and repairing body tissue necessary for anyone trying to lose weight and exercising frequently. Protein also dulls hunger, so you’re less likely to reach for those sugary snacks between meals. Post-workout, I’d recommend consuming about 20-30g protein (1 salmon fillet for example, or 3-4 eggs, or 1 scoop of a protein supplement or powder) within 1-2 hours after you finish, alongside a portion of carbohydrates (roughly a fistful!) with lots of nutritious vegetables to level out your energy levels.
Track your progress – Depending on your fitness goals, you may find it helpful and insightful, to track your progress. For example, note down running times or distances achieved. If you lifted weights, note down what weight you got to so you can build on it next time. If you completed some functional fitness moves, such as push-ups, how many did you do? If you were pushing yourself to finish a high-intensity interval session, write down how many reps you managed to do in a set time. Tracking helps keep you motivated, focused, and accountable, and can also be incredibly rewarding when you set achievements as a benchmark to build on. If you are partnering with a coach, set clear goals in advance and track your performance to see how you are progressing. Post-workout, I recommend making notes to track your workout progress (in a diary or on your phone) so you don’t forget! Note down how well you ate, hydrated, and slept before your workout. These insights might help you identify a pattern.
Everybody is different, so post-workout routines should be adapted based on your age, level, lifestyle, and body! It’s normal to experience muscle soreness or cramps after a workout for 72 hours or more, especially if you’re new to exercise, lifting weights, or trying new movements. Talk to your coach about ways you can lessen the effects of DOMS. (Delayed Onset Muscle Soreness).
If you need help improving your post-workout routine, get in touch, I’d be happy to help.
