What you do after your workout helps determine how your body responds to the exertion. In that half-hour after your workout, all sorts of things often go wrong, from skipping the cool-down to flopping down on the sofa in sweaty clothes. We’ve listed five common habits and explain why each one matters.
What should you avoid doing after exercising?
The five things you’re better off avoiding after your workout: skipping your cool-down and stretches, not drinking enough, staying in your sweaty workout clothes, reaching for a greasy snack, and not getting enough sleep. Each and every one of these is a small habit that can hinder your recovery and your long-term results.
Why are cooling down and stretching after exercise beneficial?
A gentle cool-down allows your heart rate and breathing to gradually slow down and helps your muscles relax after exercise. The popular belief that stretching prevents muscle soreness the next day is only partially supported by research.
Many people skip the cool-down after a workout, whilst a few minutes of gentle movement and some light stretching exercises help with the transition from exertion to rest. Regular stretching can contribute to your flexibility in the long term.
Why do you need to drink enough after exercising?
During exercise, you lose fluids and minerals such as sodium and potassium through sweat, and you replenish these afterwards by drinking. If you are consistently dehydrated, your fluid balance is disrupted.
Cramps in your calf, leg or foot are often attributed to a lack of fluids and minerals, although the evidence for this is not conclusive. Spread your fluid intake throughout the day rather than drinking it all at once. You can read more about this in our article on what happens if you don’t drink enough water.
What should you avoid eating after exercising?
Don’t just reach for a greasy snack after a tough workout: high-fat meals take longer to digest and often don’t provide the protein and carbohydrates your body needs at that moment. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Carbohydrates replenish the energy you’ve used up.
The advice that you should eat within 20 to 30 minutes – the so-called anabolic window – is more nuanced than was long thought: ensuring you get enough protein throughout the day is more important than the exact timing of a single meal. If you want to know how much you need, read about your daily protein requirements.
Why is it better to take off sweaty sportswear straight away?
Sweaty sportswear traps moisture and heat against your skin, and that’s exactly the kind of environment where bacteria and fungi thrive. Changing straight away or having a quick shower is therefore more hygienic and helps prevent skin irritation.
So take off your sweaty clothes as soon as possible and rinse the sweat off. It takes very little effort but makes a big difference to your skin and your comfort.
How much does sleep affect your training?
Sleep is when your body recovers and adapts to your training, so consistently getting too little sleep undermines your efforts. Getting enough sleep on a regular basis is just as crucial to your progress as the training itself.
If you regularly don’t get enough sleep, you’re limiting these recovery processes. A consistent sleep pattern is therefore an underestimated but vital part of any training programme.
Are you looking to top up your protein after your workout without unnecessary additives? Our organic whey protein and vegan protein shakes are clean-label and easy to combine with some carbohydrates.
Frequently asked questions
Do you really need to eat within 30 minutes of exercising?
No. The strict ‘anabolic window’ of 20 to 30 minutes is more nuanced than was long thought. It’s more important to get enough protein and carbohydrates throughout the day.
Does stretching help prevent muscle soreness the next day?
The evidence for this is limited. Stretching can feel good and, in the long term, help improve your flexibility, but don’t count on it preventing muscle soreness.
How much should you drink after exercising?
There’s no fixed amount that applies to everyone: it depends on how long and how intensely you train, and how much you sweat. Replenish what you’ve lost and spread your fluid intake throughout the day.
