5. Post-workout Meal:
After a strenuous workout your body is hungry for nutrients. Protein shakes are convenient because liquid is digested quicker than solid foods and is easy to prepare. Protein is essential for muscle growth and repair. Fast digesting proteins, like whey isolate and egg whites, are good choices combined with fast digesting carbohydrates to refill glycogen stores that are depleted from the workout.
Ex: Whey protein shake with fruit.
6. Stretch after:
To stretch before or after workout has been a debate over time. An issue with doing static stretching before strength training is that it can make your muscles weaker which may not allow you to maximize your strength training session. Dynamic stretching prior may help prepare you for exercise without loss of strength. Be sure to do some static stretching after your workout to lengthen the muscles you just worked and to decrease post workout soreness. Hold static stretches for 25-30 seconds for full effect.
7. Cardio after strength:
Typically after doing an intense cardiovascular exercise session your body has used a lot of it’s energy and is exhausted. Leave major cardio for after your weight training session to optimize your energy for training and to lower your risk of injury due to fatigue. A simple five to ten minute cardio warm-up is recommended to prepare your body and mind for your strength training workout.
Working out is a necessity. These tips take your workout from basic to #bossyapproved!