This post is dedicated to the aspect of training that doesn’t get nearly as much credit as it should.
Lately, there has been a large emphasis placed on warmup and activation protocols to be performed before your training sessions (which is great!), but not as much focus has been placed on what to do after you workout.
Featured below is the list of post-workout essentials that I aim to complete at the end of each training session.
Easy Blood Flow
Simply moving around will allow the body to have a smooth transition from exercise back to a state of rest. This can be achieved by performing 5-15 minutes of easy movement(rowing, biking, walking). The proposed benefits of doing this after a workout are to:
- reduce heart rate
- gradually cool body temperature
- prevent blood pooling in lower extremities (which, if undone, can lead to dizziness and possibly fainting)
- restore blood levels close to baseline
Protein and carbohydrates are vital in the recovery process immediately following a training session. Protein aids in muscle synthesis and reduces muscle recovery time while carbohydrates replenish muscle glycogen stores before the next session. The exact amount of protein/carbohydrates is highly individualized based on body composition, training goals, workout duration, workout intensity, etc. But I have provided a general guide that can be followed after most training sessions:
Protein: 20-25g high-quality, high-leucine protein
Carbohydrates: 30-100g of high-glycemic index carbohydrates
Your body is hot after a workout. Take advantage of this increased muscle temperature and stretch! According to the NSCA, post-workout stretching facilitates improvements in range of motion due to increased muscle temperature. The increased body temperature allows for a greater stretch magnitude.
Take control of your training!
Please note that the information provided in these blog articles cannot replace individual advice from health professionals or physicians. Please consult your physician before starting a new fitness program.