Showing up to a workout is one thing, but what we do after it has a huge impact on how our body responds to & maximizes the work we put in & how well our muscles build, repair, grow & recover.
Here are the ways I take care of my body post-sweat:
I DRINK UP & REHYDRATE! 1 hour of exercise can lead to up to a quart of water lost through sweat, depending the intensity. I drink even more water than normal post-sweat to rehydrate, replenish glycogen levels & electrolytes lost. There are guidelines for how much to drink post-workout, but my best advice is to TRUST YOUR THIRST & LISTEN TO YOUR BODY.
To read more about the importance of hydration, click here: Hydration Is Key a.k.a. Don’t Underestimate The Power Of The Most Abundant Resource On The Planet: H2O!
I REPLENISH ELECTROLYTES: Water isn’t all we lose when we sweat! We also lose nutrients (potassium, magnesium, calcium, sodium) that our body needs to regulate heartbeat, blood pressure, contract muscles & prevent dizziness or fainting spells. It’s important to replenish these electrolytes through nutrition so that we don’t lose them faster than our body can replace them. I’m not a fan of sports drinks due to high refined sugar content. I opt for banana, healthy grains, nut butters, leafy greens, tomatoes, celery, Greek yogurt, nuts, seeds, legumes &/or beans. Another great way to get electrolytes is to add some Trace Minerals ConcenTrace electrolyte + magnesium drops to water or to your fave beverage. You can find them in various sizes at most health food stores.
I EAT RIGHT POST-SWEAT: I always make sure to consume mostly protein & good carbs with a bit of healthy fats between 30 & 45 minutes after my workout. Protein helps rebuild energy levels & promote repair & growth in the muscles & carbs provide potassium, antioxidants, fibre & replenish glycogen stores. Fats slow down the digestive process, so it’s best to focus on protein & carbs, which are fast-acting nutrients that enter the bloodstream, get to your cells & feed your muscles.
I STRETCH: Failing to stretch, especially if you work out frequently, can actually limit range of motion, which increases susceptibility to injury. Stretching post-sweat also prevents the body from tightening up, especially after intense workouts like HIIT/boot camp. Stretching also stimulates blood flow, relieves soreness & reinforces posture.
I TRY TO GET ENOUGH SLEEP: Our bodies recharge & recover most when we are asleep, so it’s important to make sure to get into a healthy sleep cycle.
How do you recover post-sweat?