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Photo by Deniz Altindas on Unsplash - Image by @upklyak on freepik

Just as it is necessary to be well prepared for any physical effort, it is important to plan for a period of recovery after it. So here's a little checklist...

- Track our progress -

This option is only essential, if we want to monitor our progress or ensure our results. It is best to do this right after stretching and before we forget. There are several apps and devices (not to mention paper and pen/pencil) that can help us.

- Drink water -

It sounds like a no-brainer, and yet some people seem reluctant to do so. Rehydration is perhaps the most important part of any workout routine, because we will not be able to rebuild ourselves if we are dehydrated. After sweating, our body simply needs to replenish its reserves.

- Filling up -

Along with rehydration, our bodies need nourishment, we need to answer the call with two macronutrients : carbohydrates (especially fast digesting ones) and protein.

These macronutrients replenish our stores of glycogen (which our bodies use for strenuous exercise), which not only helps ensure that we have energy for our next workout, but also repairs damaged tissues. Our bodies are particularly receptive to carbohydrates 15 to 30 minutes after training.

Many experts recommend a dose of protein soon after training to help to start the process of rebuilding muscle after exercise. One of the most popular post-workout indulgences is the Protein Shake. However, it should be consumed in moderation, the excess of this kind of product will turn into storage of fat and sugar). BCAs, often found in protein powders, are three essential amino acids. Taking these alone has a detrimental effect on the muscle, it can also trigger bone decalcification, dehydration, and to some more sensitive people, reach the liver and/or kidneys.

We can also go for certain foods like Greek yogurt, cottage cheese (low fat) or even jerky beef to get our protein solution. The point is to give our muscles something as they rebuild and train, for our next challenge. Skimping on protein and carbohydrates after a workout can make it much more difficult to build new muscle and recover.

We have to be wary of the number of calories we consume after training. If we have a snack to prepare for our next meal, it should be 200 calories or less. And we also have to watch out for added sugars (a lot of protein bars and smoothies have surprisingly high amounts).

If we are looking to lose weight, skipping a meal is a false good idea, because in addition to the risk of stuffing ourselves when we are hungry, the body tends to make us pay for our abstinence from food.

- Shower and change of clothes -

It is a matter of hygiene to make sure we take a shower and put on clean clothes. It can make a huge difference to our health and to those around us (especially if we take public transportation). Not only do we risk smelling bad, but some things end up growing/evolving on us and especially in our workout clothes.

Conclusions

The last thing we want is to compromise our physical efforts and our results. Unfortunately, many of us adopt bad post-workout habits that limit the success of their performances. A few simple basic hygiene actions are part of the key to success.

What do you think?