Congratulations! You’ve just crushed your workout, and now you’re riding that endorphin high. But what comes next?
Post-workout recovery is just as important as the workout itself. Whether you’re aiming to build muscle, manage weight, or simply recover effectively, here’s your go-to guide on what to do after a workout. We’ll cover:
- Post-workout checklist
- What to do after a workout to build muscle
- What to do after a workout to lose weight
- Best things to do after a workout to prevent muscle soreness
- The importance of recovery
Post-workout checklist
Before we dive into the specifics, let’s cover the basics. Here’s a quick post-workout checklist to make sure you’re doing everything right:
- Cool down: Gradually lower your heart rate with light cardio or stretching.
- Hydrate: Drink plenty of water.
- Refuel: Consume a protein-rich snack or meal.
- Stretch: Stretch out those muscles and joints to improve flexibility and reduce soreness.
- Rest: Allow your body time to repair and grow.
- Track progress: Note your workout details for future reference.
What to do after a workout based on your goals
There are things that every post-workout routine should include — cooldowns, stretching, drinking water, etc. — but you can add or emphasize certain steps based on your goals.
What to do after a workout to build muscle
Building muscle isn’t just about hitting the weights; your post-workout routine plays a crucial role, too. If your goal is to build muscle mass, here are some of the best things to do after a workout.
Hydrate, hydrate, hydrate
Water is essential for muscle recovery (which is essential for muscle growth). Dehydration can lead to increased muscle soreness and longer recovery times — meaning you’re out of the gym longer than you might want to be.
Protein power-up
Muscles need protein to repair and grow stronger. Opt for a protein shake or a meal rich in lean protein — think chicken breast, tofu, or fish — within an hour of finishing your workout.
Stretch it out
Stretching helps to reduce muscle soreness and kickstart the recovery process. Focus on stretching all the major muscle groups you worked on during your session.
Rest and rejuvenate
Your muscles need time to recover and build. Make sure you’re getting adequate sleep and allowing rest days between intense workouts.
What to do after a workout to lose weight
If maintaining or losing weight is your goal, the steps you take post-workout can influence your results.
Hydrate (yes, again)
Water is your friend when it comes to weight loss. It helps regulate your metabolism and keeps you feeling fuller, longer, which can help reduce cravings.
Eat smart
Opt for a balanced meal with lean protein, complex carbs, and healthy fats — aka your macros. Think grilled chicken with quinoa and veggies. This will help replenish your energy stores and keep you from reaching for unhealthy snacks later.
Keep moving
Consider a light activity like walking or yoga later in the day to keep your muscles from getting stiff and your metabolism elevated.
Track your progress
Keeping a journal of your workouts and eating habits can help you stay on track and identify what works best for you.
Related: 4 Benefits of Tracking Your Workouts
Best things to do after a workout to prevent muscle soreness
Muscle soreness is a common issue many face after working out, but there are several effective strategies you can use to alleviate and even prevent it. By incorporating specific post-workout practices into your routine, you can enhance your recovery process and improve overall performance. These methods not only help to minimize soreness but also prep your muscles for future activities.
Related: 7 Ways to Relieve Sore Muscles
Cool down
A proper cooldown helps to gradually reduce your heart rate and can prevent dizziness or fainting. Try walking for 5-10 minutes, or until your heart rate returns to resting stage, and follow-up with stretches for muscles that feel tight.
Try a foam roller
Foam rolling can help reduce muscle tightness and improve blood flow, aiding in quicker recovery. Tip: Some Anytime Fitness locations now offer red light therapy and percussion and percussion sessions to aid in recovery right at the gym.
Take an Epsom salt bath
Relaxing in an Epsom salt bath can help to reduce muscle soreness and inflammation. Plus, it’s a great way to unwind!
Listen to your body post-workout
If you’re feeling unusually sore or fatigued, give your body the rest it needs. Pushing through pain can lead to injury.
The importance of recovery
An important aspect of working out is recovery. Recovery and rest days give the body time to repair, rebuild, and strengthen itself between workouts. Ignoring the need for recovery after workouts can lead to overtraining. This often occurs when someone trains excessively to meet their goals, pushing their bodies beyond fatigue and soreness. Signs of overtraining can include:
- Prolonged muscle soreness
- Weakened immune system
- Poor sleep quality
- Reduced workout performance
- Injury
A final word on the best things to do after a workout
Remember, the key to effective recovery is the same as effective workouts: consistency. Stick to these practices, and you’ll see the benefits in no time.
Ready to take your workouts to the next level? Stay hydrated, eat smart, and give your body the care it deserves. Happy recovering!
Book a consultation with one of our expert Coaches for personalized advice on optimizing your workout and recovery routines.
