What To Do After Training For Maximum Results?

To get the expected results from training, such as increasing muscle mass and losing body weight, what we do after training is a very important factor. If you’re left wondering what to do after a workout or what to do first, and you’re short on time, there’s help. First, know that the first 30 minutes after a workout are usually just as important as the workout itself. What’s the perfect post-workout routine to maximize your results?

Hydrate yourself

Maintaining the fluid level in the body or rehydration is essential, especially after intense training or during sweating. Rehydration is essential for improving muscle flexibility, increasing strength, and preventing muscle soreness. Drink plenty of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, which can prevent and relieve muscle cramps. Avoid overly sweetened, caffeinated, and alcoholic beverages, which can cause dehydration.

Stretch and cool down

Stretch while your muscles are still warm. This will not only help them recover faster and be more durable but can also improve the growth process. A proper cool-down can be just as important as the workout itself. Always end the training with a cooldown, so that the heart rate gradually returns to its normal frequency. It also helps stop blood pooling in the lower extremities, which can cause lightheadedness or dizziness.

A proper cooldown can also help relieve stress, prevent muscle soreness, and prevent injury. Just as you probably don’t have the same rep workout routine, you also shouldn’t do the same cooldown. If you’ve been doing intense cardio or HIIT training, then a five to eight-minute walk or jog is perfect. If you have been doing heavy-weight strength training, 10 to 15 minutes of static stretching is recommended.

Don’t skip supplements

While nothing is more important than proper nutrition and training when it comes to progress, if gaining muscle and losing fat is high on your list of priorities, then take advantage of proven supplements like creatine, glutamine, BCAAs, and leucine by getting a dose of each as soon as you finish your workout or after a meal. It is important to eat a well-balanced meal, especially in the first 45 minutes after training.

Change your clothes

Do not stay in sweat-soaked clothes for long. You should change your clothes as soon as possible after your workout, if possible because there is a high chance of bacteria growing in the wet crevices of your body. The Society of the American Academy of Dermatology also recommends showering after sweating. Be aware of the type and size of workout clothes you wear. Tight clothing carries the likelihood of skin chafing and skin irritation from constant friction. If for some reason you can’t shower and you forgot extra clothes, wet a towel with water and pat your body, then wipe with a dry towel to absorb as much moisture as possible to prevent bacterial infection.

Load Up on Magnesium

Magnesium is used in almost everything your body needs to efficiently exercise and build muscle, including protein synthesis, muscle and nerve function, blood glucose control, and energy production. Since we tend to lose magnesium as we sweat during exercise, you should eat foods rich in magnesium. If you experience painful muscle cramps this may be a sign that your magnesium levels are too low.