The post-workout routine for men is not just about soreness, it's also about feeling and looking better. This article will teach you how to recover faster, build muscle faster, and groom yourself with a few simple tips that are perfect for the man on the go.
Just working up a sweat during your workout is not enough. After all, if you spend an hour working out, there are 23 more hours in the day when you should do certain things to ensure that your body gets to maximize the results of your workouts. Let’s look at what to do after working out to help maintain a healthier, stronger, and cleaner body.
Stretch Your Muscles After Working Out
After working out, you must stretch the muscles you targeted during your fitness routine. Doing so will help those muscles recover quickly, keep you limber, and enhance the muscle growth process. If you skip the stretches, you will be at a higher risk of suffering from muscle tears. You can either go for passive stretching or dynamic stretching. The former is holding stretches for some time using a partner or props. As a result, you'll be intensifying the stretch since you're adding more pressure. Dynamic stretching, on the other hand, helps improve your flexibility.
Cool Down Thoroughly
Cooling down after your workout is vital for your body. It gives your body the time it needs to calm down after undergoing intense movement. The American Heart Association says that taking time to cool down after a workout is as essential as warming up before your exercise routine. Remember that working out will make your heart beat faster, dilate your blood vessels, and raise your body temperature. If you stop too fast, you'll be at risk of feeling sick or even passing out.
Drink Enough Water
Be sure that you have your water bottle near you before, during, and after working out. Losing sweat is a by-product of intense exercise. The water lost from your body needs to be replaced. According to the American Council on Exercise, you should drink between 17 to 20 ounces of water two hours before exercising. You should also ensure that you drink 7 to 10 ounces of water while you're working out.
Clean Thoroughly Every Part Of Your Body
It is important for you to go for a thorough shower after working out. After all, showering after exercise is helpful in muscle recovery as it helps remove lactic acid (the natural chemical reaction that results in soreness) from your muscles. Almost as important is to ensure that you clean thoroughly every part of your body in the shower. Keep in mind that fungus can grow in the moist crevices of your body, and a thorough shower with soap will help you stay clean. Cleaning yourself thoroughly will also help you avoid pruritus ani or butthole itches that can be uncomfortable and embarrassing at the same time.
Change Your Clothes Promptly
You may be tired after a good workout and may want to sit back and relax for a while. However, it’s imperative for you not to linger in your sweat-soaked clothes for too long. Change your clothes promptly after taking a thorough shower, and never wear the same clothes you wore during your workout after cleaning yourself.
Post Workout Snacks To Replenish The Body
If you've had an intensive workout, keep in mind that your body needs nutrients such as carbohydrates, proteins, and amino acids. Your body will use them to repair and replenish damaged muscle cells and also feed your exhausted nervous system. You should aim to eat a balanced meal between 30 to 60 minutes after finishing your workout.
Eating after your workout is essential for your body. It gives you the much-needed energy boost and nutrients that will help keep you strong for some time, especially if you are exercising intensely on a daily basis. If possible, eat within 60 minutes of finishing your workout session since this is when your muscles are most receptive to replenish themselves with proteins, carbs, fat and other essential building blocks they need after working out hard.
An ideal post-workout snack should be balancing in carbohydrate (such as fruit) and protein content (lean meat or dairy products). Some examples are grilled chicken over rice or fresh fruits mixed with Greek yogurt. This combination helps restore glycogen levels more quickly than carbohydrates alone ever could -your muscles’ preferred power source! A good example would be bananas dipped into almond butter.