5 Things You Should Never Do Post-workout

Spot the common mistakes made after a workout

Congratulations on taking the time to workout! It can be tiring to workout after a long day at work as temptation usually creeps in to eat and relax on the couch. Though, what you do after your sweat session can significantly impact how your body heals.

So, what is your routine like after a strenuous workout? Do you sit and unwind on the couch with a drink and snack in each hand or do you jump into the shower and get ready for bed?

Do any of those habits ring a bell? If so, there’s a good chance you’re making one or more post-workout blunders. A healthy post-workout routine is significantly crucial as it can make or break the effectiveness of your exercise program.

For the sake of you having a good post-workout routine, we’re busting five of the most common post-workout recuperation blunders that makes your workout less effective.

Mistake #1: Forgetting to cool your body down

According to The American Heart Association, not allowing your body to cool down from a workout session may cause you to pass out or feel ill.

Try this: Your muscles have been contracting during training. So, stretch like you’ve got nowhere else to go, mainly to prevent muscle cramps, stiffness and joint pain and prevent injuries.

Mistake #2: Skipping hydration or having sugary drinks

When you’re parched and in need of some hydration after an intense workout, it’s more likely for you to reach out for sugary drinks to give you the instant refresh needed. However, researchers from the University of Buffalo assessed that consuming soft drinks may have an impact on kidney health when consumed during and after physical activity.

Try this: Instead of consuming sugary or soft drinks, have a bottle of water or coconut water readily available next to you. This will help you avoid the consumption of other forms of beverages and keep you hydrated at the same time.


Mistake #3: Indulging or binging on unhealthy foods

After a long workout, your body needs to replenish and repair. Avoid having fast foods or spicy foods.

What you need is foods that are rich in protein to rebuild your muscles and carbohydrates to replace glycogen (a form of sugar that can be easily stored by our muscles and liver).

Try this:

Some easy quick meals you can have are:

  • Grilled chicken with roasted vegetables and rice.
  • Omelette with avocado spread on whole grain toast.
  • Tuna salad sandwich on whole grain bread or crackers.

You could also opt for quick energising snacks such as:

  • Greek yoghourt and berries.
  • Peanut butter and banana smoothies.
  • Apple with almond or peanut butter.

Mistake #4: Forgetting to record your progress

Here’s a very common mistake many tend to make; forgetting to track your fitness progress!

Tracking your fitness progression goes a long way. It helps to keep you motivated and avoid hitting a plateau (occurs when your body adjusts to the demands of your workouts and you start feeling demotivated or bored).

Try this: Track your workout in a journal specifically for workout or better yet you can download a training application in your phone. Whatever your progress may be, don’t feel bad, instead keep motivating yourself to move forward. With dedication, you can easily achieve your workout goals.

Mistake #5: Forget to wash your sports outfit

It can be tempting to strip off your sweaty clothes and head into the shower without the urgency to wash your sweat-soaked attire. It’s possible that the garments will end up on the floor or in the laundry basket.

For some, they tend to wait a while before removing the clothes. Staying in sweaty clothes could lead to rashes, infections and body acne.

Try this: Wash your clothes as quickly as possible to avoid bacteria growth due to your sweat. If you’re unable to do so, have a spare pair of clothes and change right after workout. On top of that, having a separate laundry basket for your workout clothes is advisable as this will prevent your other clothes from stinking.

What is your post workout routine like?

If you have further suggestions that could benefit people, do share it with us by dropping by tagging us in our social media accounts @1Twenty80.

Sources: Verywell Fit, Runtastic