After sweating it out at the gym, the last thing you want is to undo your hard work. Here are the essential workout habits to keep you in check—in fitness, mind, and healthy eating.
Do: Drink Water
It’s easy to leave the gym and be tempted by the coffee shop or deli around the corner. The coffee might smell amazing, or you might crave that diet soda, but just say “no” to temptation. The first thing your body needs after any workout is to rehydrate, and that means water. We recommend 20 ounces for optimal recovery. So buy yourself a cool water bottle, and drink the whole thing—slowly—after exercise, even if it’s the only thing you do.
Do: Get Some R&R
Exercise, as much as it’s energizing, is also tough and depleting on the body—rest and relaxation are key. Muscles take a lot of strain so it’s important to honor how your body feels and not to push through to the next thing. Your body will naturally recover when given the chance. Even if you take 15 minutes after a high-energy workout to sit or lie down and completely relax, your whole system will integrate the experience more efficiently.
Do: Go Bananas
After a workout, your body needs to replenish nutrients within 15 to 30 minutes. Bananas are one of the best foods for post-exercise restoration. They’re high in healthy carbs to restore your body’s levels of glycogen and help heal sore muscles. They’re packed with potassium, a key form of electrolytes to prevent cramps and muscle spasms. Plus, they’re perfectly wrapped for easy transport! Add a few handfuls of pumpkin seeds—they’re packed with manganese, phosphorous, magnesium, copper, iron, zinc, and 5 grams of protein per ounce. This fruit-and-seed combo will tide you over until you reach your blender.
Sounds simple right? We know shallow breathing or holding your breath makes a workout even harder. Post-exercise, your body needs time to return to a resting state—and so does your breathing. Be extra mindful of the oxygen that is pumping through your system. Take your time and allow yourself to breathe deeply until it returns to normal.
Do: Get Your Electrolytes
Everyone tells you to restore your electrolytes after exercise. Sweating depletes potassium and sodium, which (among other minerals) comprises electrolytes. These salt minerals keep your body hydrated so your muscles and nerves can function at their best. Instead of drinking high-energy drinks to replenish, try coconut water. It’s filled with electrolytes like potassium and happens to be one of the most hydrating fluids you can consume post-exercise.
Nothing is Impossible!
Peters, Carey 10 Post-Workout Habits to Make (and Break) Retrieved from https://www.fitnessmagazine.com/workout/tips/post-workout-habits-to-make-and-break