Workouts are not as simple as they seem to us. Even if you feel no lack of energy after workout, your body has done a great deal of work during your training. After a tough workout, your body needs a routine that replenishes energy and empowers it to adapt to the hard training. Here are some important things that you should do after a hard workout.
1. Rest and sleep
After a strenuous workout this sounds almost natural. Nevertheless, you should really take this tip to heart. Your body has a lot to do after the workout. It has to regenerate the lost strength. The stress in sports leads to tiny cracks in the muscles that need to be filled.
For that your body needs a) enough protein from the food and b) time. It uses these regeneration phases not only to heal the micro injuries, but also to build more muscle fibers. This process is called supercompensation. For this to work, your body needs rest.
2. Hydrate and Replenish Salts
Sweating causes your body to lose a lot of fluids and salts. In order to avoid dehydration, it is important to replenish your memory after training. That means drinking water. Not just water, drink fluids that replenish the lost minerals and salts. It is advised to drink lemon water, or cocoa.
3. Feeding muscles with protein after exercise
Especially after strength training, your body is looking forward to protein. Basically, the muscles consist of proteins, more specifically their smallest building blocks, the amino acids. Your body makes the protein from the body’s own protein, which it then uses to build new muscles. Therefore, the daily portion of protein in your sports nutrition is mandatory.
Fill carb tank
Low carb is the diet trend par excellence. Not without reason, because you achieve fast weight loss success with it. But those who not only want to lose weight, but also want to build sexy muscles, should not completely eliminate carbohydrates from their diet. Especially after a tough cardio session, it’s time to replenish your empty glucose stores – and Carbs are ideal for that.
If your body lacks glucose (the smallest carbohydrate component) as an energy source, it gets the necessary energy from the muscles in the worst case and that would be fatal. Be sure to use “good” carbohydrates from whole grains, legumes or sweet potatoes.