Diet, stretching, hydration and rest should not be neglected after your workout. Know that you should not do after your workout is key to achieving the best results.
Even that is not very up to date with what is happening in the world of fitness, you already must have heard that post-workout is a very important time for a great recovery and increase lean muscle mass.
Effectively, many professionals exercise even say what you do after a workout is as important as what you do during the workout. Therefore, for a recovery optimum, knowing what to do and what not to do after training is of particular importance.
In some cases, certain errors can simply make the difference between success and failure of the workout. But also can get more expensive, causing pain and injury in the body.
SO, WHAT NOT TO DO AFTER TRAINING?
1. DO NOT MAKE POST WORKOUT MEAL
If you haven’t started reading, but already reviews on title, you should know that not to eat anything after the exercise is at the top of the list of what not to do after training.
Those who train, you must eat well. Do exercise and do not do a good post workout meal is a bug, and rarely leads to a lean body and defined as a lot of people want.
Indeed, when the amount of energy that our food provides is not enough, and we “hunger”, the body will turn to muscle protein for energy.
As a result, occurs catabolism (degradation) of muscle, which is an opposite phenomenon to the one that most people are looking for.
WHAT ARE THE CONSEQUENCES OF NOT DOING POST WORKOUT MEAL?
Do not eat after your workout can lead to tiredness, disorientation and even fainting due to a drop in blood glucose.
On the other hand, the lack of electrolytes due to losses through sweating, may also lead to an irregular heartbeat and to contribute to the possibility of injury.
So, a post workout meal should be made up to a maximum of 45 minutes after the end of the training, since this is the time in which the body is most receptive to nutrients.
How it should be constituted a meal post workout?
Ideally, this meal should consist of protein of high biological value and carbohydrates, so as to recover and balance your body and keep your metabolism active.
The fruit, including the banana, is a good food for muscle recovery, since in addition to the carbohydrates, is rich in important minerals that must be replenished after the effort.
It is also important to note that foods rich in antioxidants (red berries, dried fruits, among others), block the action of free radicals (molecules produced during exercise that negatively affect the body), having also an important role in the restoration of the body after the effort.
Thus, a protein shake (preferably Whey) or an egg with fruit or dried fruits, are good choices after a workout.
2. DO NOT EAT FOODS RICH IN PROTEIN
When you physical exercise, the muscle tissue is damaged, in order to subsequently be regenerated and re-grow larger, stronger and toned. For this to happen is necessary to exist protein available in the body.
As such, the physical activity and the increase in muscle mass increase your protein needs.
If you train and eat protein after, the muscle has no way to rebuild. Consequently, you will eventually lose muscle mass, strength, and installs the sagging.
Thus, in addition to the carbohydrates, it is recommended to ingest after workout good protein digestibility and easy absorption, such as whey, lean meats or fish, in the quantities needed to satisfy your protein requirements: 20 to 30g protein.
3. EAT FOODS RICH IN SUGAR AND FAT
It is possible that, after an intense workout, think about what you can eat that extra that I had already eliminated from the diet. Do not do this.
The meal post training is essential to enhance the sports performance and the fact that you have trained, makes it even more essential to eat a healthy meal.
As already mentioned, try to approach the ideal meal, betting in protein of high biological value (Whey, fish, meat, or eggs) and carbohydrates of rapid absorption.
4. DO NOT STRETCH AT THE END OF THE WORKOUT
Most people do not stretch after your workout or stretch in the shower. Do not stretch the muscles that are required for a certain exercise can cause injuries and hinder the muscle recovery after the workout.
In fact, the stretching at the end of the workout is essential to keep joints and muscles healthy, prevent injury, decrease the heart rate and reduce stress.
For example, after a race is essential to stretch the major muscles of the lower limbs.
Structure the stretching at the end of your workout the same way it does with the exercises included in your workout plan.
5. WAIT FOR THE THIRSTY TO HYDRATE
The hydration post-workout is a crucial step for a good recovery of the organism. If, by standard, waiting for the thirst to hydrate, know that it is a mistake, because thirst is already a sign of dehydration that affects physical performance.
The water may quench the thirst, but not always enough to replenish the mineral salts lost by the body during the workout, especially in people who sweat a lot.
On the other hand, the symptoms of fatigue resulting from the increase in effort can also be derived from the decrease of sugar levels in the blood.
To avoid these situations, you can opt for sports drinks (absorbed as quickly or slightly more than water) – rich carbohydrates and minerals, such as coconut water.
But above all, I follow the maximum hydration on training: before, during and after. Drink 1 to 1.2 liters of water or sports drink per hour of exercise and at least 500ml at the end of the workout.
6. DRINK AN ENERGY DRINK AFTER THE WORKOUT
As previously mentioned, after the training is essential the replacement of electrolytes, and often the water does not contain the sufficient quantities.
However, if you are not an athlete, a energy drink, like Red Bull or Brun, also is not the best solution, because they contain, on average, 150 kcal.
Therefore, if you want to ensure the supply of essential electrolytes for the recovery should opt for a sports drink isotonic, such as coconut water, Gatorade or Powerade, which have much less calories.
However, for workouts of 30-60 minutes of mild or moderate intensity, the ideal drink will be the same as the classical water.
7. REST IMMEDIATELY AFTER YOU HAVE FINISHED YOUR WORKOUT
Although the break is fundamental to an optimized throughput, it is important that it is not the first activity after finishing the workout, as the decrease of heart rate and respiratory rate should be gradual and the body must stay active to continue to burn calories.
A stop abruptly after exercise can lead to dizziness and voltage drop, especially in individuals who suffer from hypertension or cardiovascular problems.
So, now that you know what not to do after training, the next time you train, you no longer have an excuse to get it wrong!!