4 Things to Do After Every Workout!

You just finished your grueling workout - Cardio, weightlifting, and even some more cardio! Besides lay on the floor from exhaustion, what are some things that you can do to get the most benefit from your workout?  Here are 4 MUST DO's!

1. Eat Protein

I initially was going to put "cool down" here, but the "cool down" isn't after the workout, it's a part of it.  Immediately following your workout there is a 2 hour window of optimal recovery, your cells are screaming for nutrients!  Ingesting a protein shake with 20-40 grams of protein is a perfect way to satisfy their needs by providing them with the building blocks to repair and grow muscle tissue!

2.  Eat Carbs

Now is the time to cheat on that diet!  Take advantage of that 2 hour window and take in 20-100 grams of carbs post-workout depending on the intensity of the workout and body weight goals.  Carbs provide energy for your muscles and brain.  They are depleted during intense exercise.  Processed carbs, provide little to no nutritional value, but are broken down faster when compared to healthier fruits and vegetables and can maintain blood glucose levels.  For those on stricter diets fruits like peaches or bananas are good options, as well.

3.  Rehydrate

Drinking plenty of water after your workout is a must to replenish fluids!  Of course, taking in plenty of water before your workout and during is just as important.  As a rough guideline, take in at least half your bodyweight in pounds to ounces of water.  For example, a 100 pound person would need 50oz. of water.  On workout days, you are going to need some more, though!

4.  Rest

Quite possibly the most important thing to do after your workout is to rest and recover!  Give the body the nutrients it deserves and allow the body to rest up for the next big workout.  Taking a day off, or even two, after an especially demanding workout is never a bad idea.  Proper rest and recovery leads to muscular growth and development, and gets your body ready to hit the gym hard again the next training day.  For those looking to lose weight, don’t worry, the body is still burning calories from weightlifting sessions up to 48 hours after.

Wanting more information about post workout activities?  Feel free to contact Dr. Cody at Thrive Spine and Sport or email him at cody.scharf@gmail.com.