The internet and magazines are flooded with tips on how to workout and different exercises for each part of your body. In the euphoria to shape our bodies well and try various types of workout, we sometimes forget something that is equally essential, and that is our after workout routine.

Your post-diet workout makes a major difference when it comes to building fat, restoring energy, building muscle, etc. The food and the drinks you consume after your workout and the routine you follow post your workout are quite essential, and we are here to help you out with that. 

What to do after a workout?

If you are confused about what to do after working out, here we list out for you some healthy tips for your post-workout routine.

Get yourself hydrated:

If you have sweated yourself and worked out intensely, there is an urgent need to hydrate yourself. Rehydration post workout is extremely essential, and it helps sin in improving the flexibility of the muscles,  prevents soreness in them, and builds strength.

Other healthy drinks like coconut water or green tea can also be drunk in place of water. Sports drinks, with low sugar content, contain good amounts of potassium and sodium that prevent cramping of muscles. 

Caffeinated, alcoholic drinks or drinks with high sugar content must be avoided.

Eat a healthy snack:

Eating a healthy snack within 45 minutes of finishing your workout majorly helps in the recovery process.

Carbohydrates help you instantly recharge your energy levels, while protein-rich foods provide amino acids that help in repairing and building body muscles.

oatmeal on white bowl beside yellow banana
after workout

Always take your time to cool down:

After an intense workout, muscles also need time to recover. If you actively work to recover your muscles, it can help in preventing acid buildup, can remove toxins, and more. 

Finishing your workout with a cooldown is important, as it allows your heart to slowly return to its normal rate, after beating at great levels throughout the workout session. A cool-down helps in relieving you of stress and prevents any soreness in the muscles. 

You can also try to wrap up your session with a savasana.

Rest days shouldn’t be a complete rest:

While rest days are important for muscle recovery, a rest day doesn’t necessarily imply complete rest. Light exercises like walking, yoga, or swimming would be good on rest days and help boost circulation. 

So, do not just lie down on your rest days, use your muscles in different ways to benefit your body.

What to eat post-workout?

Let us discuss the foods you can and should eat after a workout. Carbohydrates and proteins are highly essential for the body for muscle recovery, and given below are some of the food items rich in those.

  • Eggs:

With all the nine essential amino acids, eggs are the perfect protein source.  Hardboiled, poached, scrambled, eat them in any way you like, and do not throw away that golden yolk. 

sunny side up egg on black ceramic plate
  • Sweet potatoes:

Eating those carbohydrate-rich sweet potatoes can be just the best thing to do after a workout. The body breaks down muscle glycogen during workouts, and it becomes important to consume some wholesome, plant-based carbohydrates after that, to revive yourself. 

  • Avocado:

Vitamin B rich avocados help your body in its metabolism, while monosaturated fat helps in repairing the muscles. Also rich in Vitamin A and E, avocado has to be a part of your post-workout routine diet. 

  • Green tea:

With its powerful antioxidants, green tea can be one great addition to your after workout diet. It helps metabolize your body fat and fights free radicals that might otherwise cause inflammation and soreness in the muscles.

Studies also show the benefits of green tea and how it can treat chronic inflammatory diseases, from cancer to Alzheimer’s disease.

  • Blueberries:

Full of carbs and water, blueberries are also a good option to add to your list of What to do after working out. Anthocyanins in blueberries help reduce inflammation of the muscles, as well as help in muscle recovery.  Rich in fibre, manganese, Vitamin C, Vitamin K, blueberries can actually prevent a lot of diseases like obesity, cancer, heart diseases, etc.

shallow focus photography of blueberries

You can eat blueberries alone, or even make a shake out of them, or maybe eat them with yoghurt. One cup of blueberries would be enough for your daily after workout diet.

What not to do after a workout? 4 common mistakes you might be making!

Here are some common mistakes that you might be doing post-workout, and you need to stop doing it right now. Have a look.

  • Not eating after the workout:

If you’re trying to cut calories to lose weight by not eating post-workout, you are making a huge mistake. 

Eating some snacks 30-45 minutes post workout is really essential, to start your muscle recovery.

  • Forget to stretch:

Pre and post workout routines are as important as the workout itself. Your warm-up and cool-down periods are a part of your regular workout session.

Your body needs to get some time to prep/relax the muscles, and this shouldn’t be something to miss out on.

  • Being lazy for the rest of the day:

If you simply work out for one hour daily and be a snob for the rest of your day, you are surely not doing it right!

Make movement a part of your lifestyle and keep that non-exercise activity thermogenesis going on.

  • Eating too many fats:

Fats tend to slow digestion and working out cannot be an excuse to eat fatty foods. Your post-workout meal must make sure that carbohydrates and proteins reach your bloodstream for distribution to your muscle cells.

person holding burger bun with vegetables and meat

Just remember that workout is an entire lifestyle, and what you do before and after the workout greatly affects your entire body and the whole muscle building process. So, while you pay a lot of attention to what all types of exercises and workout techniques you need to try, also pay a little heed to what you eat and do after a workout.

Follow these simple steps, and you’re good to go!

Keep working out and stay healthy!