Some thoughts and discussions from me.
4 Things You Should be Doing After Your Workout
Hi, loves! Happy Monday.
Before we get into today’s post, I wanted to let ya’ll know that you can secure your spot in my Resolve Group Coaching Program this week at $10 less than the introductory price! Sign up today to tackle your strength + fat loss goals in January (or just learn more HERE.) Merry Christmas đ
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I’m still in Florida this week, but I’ve been logging 1-3 hours working online each morning before the fun of the day begins. Aside from beach time, hiking, eating, and happy hours, I’ve also been enjoying trying out new-to-me gyms in the area!
Please notice the photobomber!
I’m in love with the gym/studio I train at back home, but the variation in equipment has been so much fun. So far, I’ve tried out one gym in Venice, and one in Sarasota.
Although I take a much more relaxed approach to training while on vacation, I still try to surround my workouts with proper nutrition and care. As I was eating my protein pancake after yesterday morning’s workout, it inspired me to write this post for ya’ll.
4 Things You Should Be Doing After Your Workout
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1. Eat carbs + protein.
Restore glycogen lost during your workout with a whole food source of carbohydrate. Starchy fruit or veggies is my favorite form – bananas, sweet potatoes, oats, mango, etc. are all great options! Eating foods rich in protein helps stimulate protein synthesis, which helps build or maintain muscle tissue. I love making a whey protein shake (sometimes pea protein) with spinach, almond milk, and a banana or sweet potato. Yum! That said, whole foods like lean meat, fish, and eggs, are completely fine, too.
If your goal is fat loss, aim for a 1:1 protein:carb ratio. Try and eat within an hour after your workout.
2. Avoid alcohol
Yep, probably shouldn’t have had that beer immediately after summiting a 14,000 ft. mountain.
Alcohol, when consumed write after training, is immediately absorbed into the blood stream because the body is more readily available to consume nutrients. Except, alcohol doesn’t really have any nutrient content.
Wait until you’ve had your post-workout meal, as well as some time to recover before enjoying an alcoholic beverage.
3. Hydrate
You’ll want to replace all water lost during your workout. If not, it won’t only impact your recovery, but also your energy levels throughout the rest of the day. One good practice is to weigh yourself before and after your workout, and drink enough to bring your weight back to your pre-workout poundage. In terms of ounces, this means about 20-25 ounces of water or sports drink per pound.
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I have to be very careful if I ever take an hour-long spin class (which is very, very rare…short-duration cardio FTW!) to drink my entire water bottle during the class, and then refill and drink another water bottle’s worth of water.
4. Shower
I’d suggest to shower quickly after your workout, but after your post-workout meal. Or at the very least, change your shirt before you go running errands after your workout. Heat rash, no matter if it’s hot or not, can appear if you wear sweaty workout clothing after your workout for a length of time. And while sweat itself isn’t bacteria, sweat + tight clothing is a breeding ground for bacteria (yeah, it’s gross, I know. But true.)
Do you have any post-workout rituals?
I also enjoy taking a 15-30 minute walk on the treadmill to cool down/listen to a podcast, or take Niko for a post-workout walk, if it’s nice out đ
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Good tips and reminders! I am always good about having a protein shake after my workouts. But I know I sometimes wait longer than I should to shower and get out of my workout clothes. Out of curiosity, how long a window do you think you should wait before having alcohol. A few hours?
Lauren @ The Bikini Experiment recently posted…Red Wine Marinara Sauce Recipe
Paige this is a great list. I think it’s such an important tip to eat quickly. I feel so much better the next da when I get fuel immediately after a hard workout. I have to admit I’m lacking on the hydration but am working on it! Have a great vacation!
i definitely always eat and fuel properly after!
Linz @ Itz Linz recently posted…âTwas a marvelous weekend!
great list Paige! After a workout, a meal or snack and a shower is always my first priority.
Sam @ Better With Sprinkles recently posted…15 Facts About Me.
Fueling properly after a workout has always been key for me.
Fiona @ Get Fit Fiona recently posted…Magic of Christmas Giving Tree Night and Village Ice Cream
Great list! Eating after working out is something I’m getting better at. I’m never hungry post workout, but I always regret it when I don’t eat something.
Megan @ Skinny Fitalicious recently posted…Mint Banana Chocolate Chip Pancakes (V, GF) & Medical Failures
These are great tips! I am really good at eating afterward, but I need to be better at drinking MORE water after. Life with a cute toddler is a whirlwind, so her needs usually come first as we’re arriving home. But I’ve totally noticed how much it helps, and have been much better at drinking tons of water lately!
Annette@FitnessPerks recently posted…Weekend Highlights {12/22/14}
I didn’t know that about alcohol absorption post-workout! Interesting.
I would vote to shower FIRST, even before you eat – just do it quickly. I once had a problem with a fungus (not nearly as gross as it sounds) from usually taking my time before showering and getting out of my gym clothes.
Laura recently posted…Fun Times with my Zombie Arm
Stretching!! I always try to stretch a little. Sometimes it is hard to fit it in, but I always feel so much better if I do.
Thanks for your tips Paige. Would love to try it out đ
Your best exercise routine should include weight lifting 2 or 3 times a week and some form of good cardio exercise. Itâs best to do a combo of lower intensity cardio such as biking or fast walking mixed with high intensity cardio such as jump roping and running for example. Reason being you canât due high intensity cardio everyday you need some rest days from that. You can do lower intensity cardio more frequently which allows you to maintain your cardio fitness with way less stress on the body. Personally I do a combo of running, biking, jump roping, and weight lifting. I weight lift 2 to 3 times a week. I alternate between lower intensity cardio with high intensity cardio based on how I feel and sorenes