Post workout is an important part of the exercise regime. By taking care of your body after the workout, it makes all the effort you just put in worth it.
The purpose of post workout helps your body repair, replenish, and recover after any workout. The benefits post workout provides are numerous. For starters, it lessens muscle damage and assists in building muscle. It also reduces soreness in muscles as well as lowers cortisol (which is the hormone that causes stress).
The physical workout might be over but there is still work to be done. Post workout care is an extremely important part of the process. First, you have to stretch to keep your muscles flexible and healthy, but what comes next? This is where you have to replenish your body with sustenance. Here are some great tips for your post workout plan to help benefit you and your body as much as possible.
Post Workout Ritual
What are the benefits of a post workout ritual?
Post workout is important for your body’s health. Your post workout plan should benefit you by replenishing glycogen, decrease protein breakdown, and increase protein synthesis. These three things help to repair damage caused by the workout, provide you with energy, and increase muscle quality.
There are numerous benefits to a routine after you workout. Some include less muscle soreness, improved bone mass, an increased ability to build muscle, and better immune function.
These benefits are the same regardless of age or gender.
When Should You Take Post Workout Supplements?
When to enjoy your post workout protein smoothie or supplements is a hot topic. There is a good reason for this conversation. Protein uptake is faster immediately following a workout which means your body will begin the workout recovery process sooner rather than later with quick protein intake.
The time it is suggested to start your workout recovery is within the hour of your workout. This is the case for any and all supplements, protein powders and post workout meals. In doing this, you will find the most benefits from the workout and the post workout recovery.
Doing this will ensure that you will reap the benefits of your workout in the most effective manner. You just did all this hard work and you have to make sure it wasn’t for nothing, so make sure to keep up with a post workout regime.
What to Include in Your Post Workout
Protein, Carbs, and Fat
Consuming protein after a workout is important because it provides your body with amino acids that help repair proteins. These amino acids also help build new muscle tissue.
Help your body maximize on your workout by providing it with protein shortly following the workout.
Some proteins to consider following a workout are eggs, greek yogurt, cottage cheese, salmon chicken, tuna, protein bars, or protein powder (animal or plant based).
During your workout you use up a lot of your glycogen stores, but if you have carbs afterwards they will help replenish your body’s glycogen.
The amount of carbs you should have following a workout depends on the exercise you did. So a bodybuilder would not need as much as someone who has just completed an endurance workout like running or swimming.
Here are some carbs you could incorporate into a post workout meal: sweet potatoes, quinoa, chocolate milk, fruits, rice, oatmeal, pasta, and dark leafy greens.
Fat is also beneficial to the body. An easy way of incorporating fat into the post workout meal is to eat food high in protein and carbs that also have fat in them. Following a workout, try some of these in your meal: avocado, nuts, nut butters, or trail mix.
A great place to start with your post workout recovery is glutamine.
Glutamine is the most abundant amino acid in the body. It improves the breakdown of protein and minimizes muscle breakdown.
When looking to use glutamine in your post workout regime you should consider Dr. Emil’s Post Workout Recovery Capsule. There are supplements for both women and men. The supplements are made with the active ingredients resveratrol and turmeric extract which help in lowering cholesterol and deliver antioxidants to the body. They also include ashwagandha which helps increase the mood, promote stress relief, and provides sleep support in order to have a good post workout rest.
Glutamine will help your immune health and your workout recovery, so consider it when implementing a post workout routine.
Creatine is a very popular post workout supplement. It is found naturally in muscle cells and helps your muscles produce energy during high intensity exercise. About 95% of your body’s creatine is stored in your muscles while the rest can be found in the brain, kidneys, and liver. The benefits of creatine include muscular health, strength gains, and preventing muscle soreness.
If you are looking to increase your muscle strength and provide your body with something that will benefit your overall health, consider creatine.
By providing your body with the right nutrients after a workout you can help your recovery be as easy and painless as possible.
In addition to eating, drinking a good amount of water is also essential to your body’s needs.
In order to have the best recovery, make sure to have some protein, carbs, and a supplement.
While exercise is important, there are many ways to keep your body healthy and strong, including a post workout plan.