3 Things to Add to Your Post Workout Routine

You just finished an hour of challenging exercises at the gym; you’re sweaty, getting hungry, and ready to head home. What do you do now?

Your post workout routine, when done correctly, can improve recovery, increase ability to build muscle and lessen muscle soreness [1]. Here are 3 things you should add to your post workout routine:

1. Get Some Protein

After a workout, you’ve used a lot of energy. Your muscles have taken a beating and it’s time to replenish them with some protein. Eating a meal after working out  within an hour or two of finishing is ideal, but that’s not always realistic, so a quick recovery drink is a good option.

Generally, a recovery drink can be taken after any workout that involves weight training, endurance, or cardio that last 45 minutes or longer. For the drink, 20 grams of protein is a great starting point, with around 30 grams of carbohydrates (that’s about all I would take).

When I don’t have a recovery drink on hand, I plan my workouts and bring food in Tupperware, eating literally right after my workout is done.

2. Take an Epsom Salt Bath

Epsom salt has a lot of magnesium in it, which is absorbed through your skin as you soak. This mineral helps relax your skeletal muscles by flushing the lactic acid buildup, which can happen during exercise [2].

Fill your tub up with hot water and sprinkle a cup or two of Epsom salt in. Then climb in, relax and soak for 20 – 30 minutes!

3. Foam Rolling

Self myofascial release (foam rolling) can increase blood flow throughout your body and increase range of motion. There are differences in firmness of foam rollers, I always go with the most firm (black coloured) ones. You can foam roll all different muscles throughout your body – my favourite is my back!

For tips on how to get the most benefits from foam rolling, read this Greatist article, How to Foam Roll Like a Pro.

References:

[1] Andrews, Ryan. “All About Post-Workout Nutrition | Precision Nutrition.”Precision Nutrition. N.p., 11 Jan. 2010. Web. 27 Nov. 2015.

[2] Kurelo, Cheryl. “What Does Epsom Salt Do for Soreness?”LIVESTRONG.COM. LIVESTRONG.COM, 08 May 2015. Web. 27 Nov. 2015.