if you slog away at gym or do home workouts every day, but aren’t seeing results, these post-workout no-nos could be derailing your efforts.
Just as it’s important to fuel your body with the right food for recovery, getting a good night’s sleep after a workout will help your body heal and build those muscles you have been training so hard for. If you struggle to fall asleep, the caffeine in your pre-workout drink could be to blame – cut it out if you train after work, or move your sessions to the AM.
Catching a chill
When your heart is pounding and your body is dripping with sweat, the last thing you feel like doing is putting on a hoodie and tracksuit pants. However, failing to stay warm after a workout increases your chances of picking up a virus from the cold air outside or the heavy aircon inside the gym. Even if you don’t catch a cold, your muscles will – and cold muscles lead to lactic acid build-up and injuries in the long run. Layer up, then finish off with a light walk on the treadmill and some stretches.
To recover properly and build lean muscle, your body needs real, wholesome food. We recommend a protein shake or healthy snack, such as a handful of nuts and an apple, a bowl of plain yoghurt with berries, or rice cakes with banana and a tablespoon of nut butter, within 30 minutes of finishing your workout.
Whipping out a chocolate bar after gym is not doing your waistline any favours. Consuming too much sugar can also overload and eventually damage the liver, contributing to weight gain, elevated blood sugar and blood pressure, insulin resistance, abdominal obesity and even Alzheimer’s.
[Image by Andres Ayrton via Pexels]