How do you do a proper post-workout regime? When and what can you eat after exercising? What about drinks? Our guide gives you the most important after-workout rules.
After the sport a beer with friends, the evening can begin! It is also tempting to treat yourself to something delicious after training, after all, you’ve just burned a lot of calories. We actually know that this is not the very best idea for a proper post-workout regime. The fact is: you can make a lot of mistakes after your workout. But what exactly should you do after exercising and what should you actually do without?
Rules for a proper post-workout regime
Don’t: Drink too little
In sports, we not only consume a lot of calories, but also sweat a lot of water through sweating. Therefore, you should definitely drink enough during and especially after training. How much? About 30 to 35 ml per kg of body weight plus 500 to 1000 ml for every hour of physical activity. The best choice: normal mineral water.
Be sure not to touch sports drinks. They are usually overpriced and are sometimes full of sugar. Soda, cola or juice and energy drinks are also not a good idea. Of course, alcohol is also a no-go after sports.
Don’t: skip the cool-down
You just trained for two hours and are tired of the annoying cool down? Not good! Warming up and cooling down are important components of every workout. Stretching is important to lower your heart rate and heartbeat and to calm your body. In addition, stretching exercises loosen the muscles and thus prevent injuries and muscle strains.
Don’t: skip food after training
Eating nothing after your workout is as bad as eating too much or eating the wrong one, because after exercising our glycogen stores are empty and we feel weak. 15 minutes to an hour after exercising is the best time to add new energy. If you wait longer than two hours, you risk undersupply of the muscles. Even if you want to lose weight, you should at least grab a little something after exercising to stay productive in the long term.
Don’t: stuff in sweets & fast food
Those who exercise and burn calories properly get hungry. Especially after training, there is a great temptation to treat yourself to something delicious – after all, you’ve really stepped on the gas. Many reward themselves after a sweaty workout with a fat pizza or a huge piece of chocolate cake. Don’t! We should stay away from these after exercising:
- Fast food
- fat, hearty food
- big portion
- Pasta and rice
- White bread
- Chips & flips
Do: Eat something high in protein
Anyone who has done strength training should definitely eat something high in protein after exercising. Muscles need protein to grow. A yogurt with banana is perfect or a serving of low-fat curd cheese. A piece of meat or fish is also high in protein. Anyone who mainly cares about their endurance should also take protein, but don’t forget carbohydrates to replenish their energy reserves. A slice of whole grain bread or oatmeal is ideal.
You can eat this after exercising with a clear conscience:
- Plain yogurt with fruits
- Vegetables with curd dip
- Whole grain bread with cheese
Don’t: skip the shower
Sometimes things have to be particularly quick after the workout. Nevertheless, you shouldn’t do without a shower under any circumstances, because sweat on the skin creates bacteria more quickly. It is not enough just to change your clothes.
Don´t: go to the sauna immediately after the workout
Many go to the sauna right after their workout to really relax. But you’d better not do that. Because sport weakens our immune system and we are more susceptible to diseases. The heat in the sauna only increases this vulnerability.
Do: relax and take breaks
Those who have achieved a lot can rest. That means: treat yourself to rest after exercising. After an extensive workout, sleep at least eight hours to start the new day fit and relaxed. If you want to do something good right after exercising, you can treat yourself to a relaxing bath.
It is best to always take a day off from sports so that your muscle groups can regenerate sufficiently. If you train different muscles in two days, you can of course go back to training the next day.
Don’t: Go to bed immediately
Relaxing on the sofa is ok, but going straight to bed is not a good idea. The body needs time to come back down. We cannot sleep right after exercising – unless it was a yoga class. Relaxing on the sofa is ok, but directly to bed is not a good idea. The body needs time to come back down. We cannot sleep right after exercising – unless it was a yoga class.