I recently changed my Workout Routine and noticed that I felt very fatigued afterwards. I couldn’t figure out why at first. Then it dawned on me, that I wasn’t nourishing my body properly after my workouts. What I mean by this, is that I wasn’t giving my body what it needed as far as food and other necessities for performance, growth, and recovery. Keep reading to learn what you should do after every workout.
What You Should Do After Every Workout
Hydrate. This sounds like a no brainer. Am I right? Wrong. I always carry a bottle of water with me wherever I go. However, water sometimes isn’t sufficient enough to help with dehydration. Dehydration is one of the main reasons why people suffer from fatigue. During and after my workouts, water wasn’t enough to feed my thirst. I needed to incorporate a sports drink post workout. In order to help restore the vitamins, minerals, and electrolytes I had lost during my workout. Make sure that you are staying hydrated before, during, and after your workouts.
I have incorporated Dr. Berg’s Electrolyte Powder in my supplement routine. Because it helps restore your electrolyte balance, alleviates muscle cramps, and promotes energy recovery. I highly recommend it if you are struggling with fatigue and dehydration.
I usually always stretch before and after my workouts. However, for some reason, I would stretched before my workout, but then I would forget to stretch afterwards. The benefits of stretching before you workout is that it decreases your muscle stiffness, increases your range of motion, and it can reduce your risk of injury when you go to workout. The benefits of stretching after you workout is that it helps reduce post exercise aches and pains. Muscle soreness is no joke. Don’t do what I did. Be sure to stretch BEFORE and AFTER you workout.
If you are looking for a tool to use in order to help with recovery. I recommend you invest in a Foam Roller. If you don’t know what a foam roller is or how to use it. Then read this previous blog post that I wrote, How To Use A Foam Roller.
You want to have a decent post workout meal after you workout. I got into the bad habit of running errands after my workouts. By the time I got home, showered, and changed. At least two hours, would have gone by without me having a post workout meal. This definitely added to my fatigue. There were times where I carried a protein shake with me, and drank it after my workout. But my body would absorb that almost immediately. I needed a meal not a meal replacement. So be sure to eat a post workout meal within an hour of working out.
My favorite ready to drink (RTD) protein shake is Muscle Milk’s Vanilla Protein Shake. It has 25 grams of protein per serving to help support muscle rebuilding, muscle growth, and maintenance of muscle mass.
Rest is necessary for your body to recover. In order to replenish your energy stores, you should be getting anywhere from seven to nine hours of sleep a night. Now I know everyone functions differently with varying hours of sleep. For example, I personally function well with seven hours of sleep. I dont necessary need eight to nine. However, at the time that I was feeling fatigued. I was getting around five hours of sleep a night. The moral of the story is to make sure that you are getting enough sleep at night.
If you struggle with getting a good night’s sleep. Then read this previous blog post that I wrote, Tips To A Good Night’s Sleep. Where I share habits that I have adopted to help stop the struggle.
As a Personal Trainer, I strive to practice what I preach. However, I stumble at times just like everybody else. I hope that by sharing the mistakes I was making. You can gain some insight into where you can make improvements. I hope you enjoyed reading this blog post, what you should do after every workout. If you have any questions feel free to comment down below. For more fitness tips see these other blog posts; How To Prioritize Your Health, Plank Variations To Strengthen Your Core, and The Benefits Of Hiring A Personal Trainer.