Imagine you have just completed you grueling work out session! You are dripping with sweat and are feeling satisfied and then you pack and leave. Your session does not end at the last set.
There are certain procedures that you should know about if you really want to make your workout more productive. A lot of people don’t give this much attention, but the post workout time is very critical.
It helps in rejuvenating your body and in coping with the day to day activities! So here is a list of some post workout tips to carry out after your workout!
1.) Cool Down Your Muscles!
Do not rush for the exit just after you have completed your work out. You need to realize that your body is a hyper state and needs to cool down before it can face the outside world!
It just takes about 10-15 minutes but you need to do some simple cool down exercise to get you heart rate under control, and this does not mean guzzling a lot of water just after the workout.
Go for a light jog, ride a stationary bicycle, or jump in a pool to cool off.
Try to relax your body to bring it back to a normal state.
Read Also: Stationary Bike Benefits
2.) Foam Rolling!
Using a self massage tool might be a little painful to do just after your workout but, this is just as important. You need to stretch your muscles so that you can rebuild your flexibility and mobility. You will face some initial resistance but if you can complete your workout session you can definitely do this.
The best way to go about it is to use a good quality foam roller to flex your calf muscles and your abdomen muscles. Foam rolling will help in better blood circulation and will tremendously benefit you!
You can even try some basic yoga postures to allow your body to relax!
Additional Reading: Yoga for Athletes
3.) Rehydrate and Refuel
Once you have spent some time cooling down you need to regain the lost nutrients from your body. For all the precious sweat that dripped away, go drink some mineral water or a high quality juice such as aloe vera juice.
Drink in slow sips, but drink a lot of water.
Don’t overdo it but it should be enough to make you feel fresh. Your body will definitely appreciate you for this gesture. Now a lot of people think that you can eat whatever you want after a workout, but sadly that is not the case.
You need to take a high protein diet after the workout. Try to keep the carbs low in your diet and eat lots of fruits and nuts. Utilizing vegan protein sources such as spirulina is one of the best decisions you can make!
Top 5 Post Workout Protein Shake Recipes – How & Why to Make
A high-protein, nutritious diet forms the basis for reaching your goals with any workout program. A must for both your training and your overall state of health, whey protein shakes, and powders are some of the greatest supplements that you can add to your life to maximize performance.
Why exactly do you need protein in your body? When working out, especially with weight training, you are creating microscopic tears in your muscle fibers. This is perfectly natural and is what sends a signal to your brain to add more muscle tissue to meet your body’s demands.
After your brain sends the signal into your body, the systems of your body immediately utilize all the protein that is in your blood.
If your bloodstream lacks the required amount of protein for repairing the microscopic tears of your muscle, it will begin using the protein from the muscle itself to repair itself. The problem with this is two-fold: The muscles decrease in size as it starts using its own tissue to repair itself, while your body simultaneously will take much longer to recover with the inner chaos.
Goods news! All of this chaos inside your body can be avoided by having a sufficient amount of protein in your body.
Many individuals that workout find shakes and supplements to be incredibly boring, which often causes them to slack off and lose results. You can easily overcome this by implementing these protein shake recipes make it incredibly easy to get your required protein intake. Start exploring your health and fitness by utilizing the following healthy recipes:
1.) Banana Protein Shake
This shake can be enjoyed as a substitute for a meal or to use after a workout for muscle repair and recovery.
Mix 30 grams of vanilla protein powder, one medium banana, and 3 to 4 ice cubes in a blender. Include two tablespoons of vanilla yogurt and mix until smooth. Bananas are rich in potassium and offer incredible benefits for building muscle, and the yogurt’s fats provide an efficient source of fuel for your muscle to run off of.
2.) Coffee and Chocolate Protein Shake
This powdered protein shake formula has a taste very similar to the rich and fresh chilled ones available in the cafeteria and can be consumed for breakfast, as a dessert or as a snack between meals.
Mix 2 tablespoons of chocolate protein powder, a little water, one tablespoon of instant coffee and 5-6 ice cubes in a medium blender. The antioxidants in the coffee will protect the cells of your body; especially the cells of your muscles.
3.) Wild Berry Protein Shake
This sparkling protein shake gets me up in the afternoon and can also be appreciated for breakfast or after a workout.
Mix 2 tablespoons of vanilla whey protein powder, 1/2 glass raspberries, 1/2 container of chopped strawberries, and 1/2 bowl of blueberries in a blender. Include a couple of ice cubes and mix to the point where they are crushed. Wild berries are rich in antioxidants, vitamins, and glycogen that provides an immediate source of fuel for your muscles before your workout and after.
4.) Protein Shake from the Nut
This is an exceptionally rich and sweet smoothie that can be an extraordinary expansion to a high protein meal or spent as a snack between meals.
Mix 2 tablespoons of vanilla protein, one tablespoon of caramel pudding mixture, one tablespoon of walnut cream, and 3-5 ice cubes in a blender until smooth. Walnuts are high in omega 6 and omega three fatty acids that provide an incredible slow-burning fuel for muscles and they are also an excellent vegan protein source.
5.) Oatmeal and Cinnamon Protein Shake
This shake is a great source of healthy carbohydrates, proteins, and healthy fats, and it delights better as a substitute for a meal. Oats provide a source of fast-acting carbs that can immediately be burned for energy by your muscles.
Mix 1 container of dried oats, two tablespoons of vanilla protein, three pinches of cinnamon, 12 oz. Drain the soy, one tablespoon of chopped almonds and two tablespoons of maple syrup without sugar in a blender until smooth.
Additional Tips for Your Post Workout Protein Shake Recipes
Protein powders can be mixed with many ingredients and flavors to make smoothies and smoothies rich in an extraordinary flavor, as well as to provide adequate sustenance.
It is better to adjust the shake recipes to meet your protein needs; most people need to devour a shake that contains no less than 9 grams of protein.
Mixing Your Shakes
Mixing a protein shake can appear as a simple activity and regularly it is. In any case, there are two or three different approaches to mix your shake according to what you put and how well you need the powder to mix it with the liquid.
The three most common strategies for mixing your protein shake are mixing, shaking in an instigating jar or mixing using a blender.
Mixing is the fastest strategy. However, it is less convincing, while at the same time mixing will give a mixed shake. Make sure you get the best blender and experience the ideal combination.
4.) Wash Away the Bacteria!
A good sweating workout session can leave you really smelly and with a need to change and shower.
Accept the fact that you need to take a bath to remove all the metabolic waste that has just left your body. At the same time respect the plight of other people’s noses that are around you the whole day!
And no, a lot of cologne is not the solution to this!
For your hygiene it is a must to have a shower after your workout session. Wash away all the grime on your body. Probably even get a shave to give a smart look to yourself. Change into some warm clothes and you are ready for the day!
You can know more about some tips on how to shave at Manly Matters.
See Also: Contrast Shower Benefits
5.) Record and Keep Track of Your Progress
Well now there isn’t much left to do as you have completed a perfect workout session. And at the same time, you have done all the post workout tasks. So, you are free to get back to your hustling work schedule!
You should be feeling really satisfied and motivated for the day to come.
But if you want to really keep yourself going and motivated, I would advise you to record your workout session in a workout log book. Keep a track of what you have done, the calories burnt and time spent.
I promise you, whenever you look at this compilation you will feel elated and a smile will instantly come on your face!
These tips cover some basic but really crucial post workout recovery tips to keep you from damaging your body while exercising. It is best if you do some research or quiz your trainer on which cool down exercise to pick up that will suit your work out session.
Additional Reading: 8 Ways to Improve Your Post Workout Recovery