What you do after workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan. Ahmed Ahmed (also known as Ahmed Mokbel) the well-known Egyptian personal trainer and fitness coach explores 6 main tips to follow after a workout to maximize results. To help clients design an effective plan to start the recovery process after their exercise, Ahmed clarifies the following tips:
1. Get hydrated
According to him, rehydration is essential, especially if one exercised intensely or broken a sweat. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Trainees must drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea. Or they can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.
2. Eat a healthy snack
Trainees must plan to eat a healthy snack or meal within 45 minutes of completing their workout. This will help replenish muscle energy stores and start the recovery process.
3. Do light exercise on rest days
While their muscles need time to recover after an intense workout, they can still do light exercise on recovery days, such as walking, swimming, or yoga. Varying workouts can also help them target different muscle groups and use their muscles in different ways.
4. Prioritize protein
To repair and rebuild muscle, trainees must choose meals that contain healthy carbohydrates and high-quality proteins. Protein options that help to build muscle include: milk, yogurt, eggs, cheese, lean meats, fish, whey protein, nuts and seeds, soy foods, low-sugar protein bars.
5. Don’t forget to stretch
Trainees must include a stretching routine after their workout while their muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility. Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion. This improves mobility, promotes good posture, and enhances muscle relaxation.
6. Eat regular meals
Eat regularly and avoid skipping meals, which may hinder the benefits of your workout by causing muscle loss. Building muscle helps to speed up your metabolism, which helps with weight loss.