You work out daily but still not getting results? Maybe you’re doing something wrong!!
Do you know what to do after a workout to lose weight? This is a primary problem with every weight loss wannabe.
While they focus on finishing their daily workout quota and meeting their exercise list, they don’t pay attention to a few details once they hop off the treadmill.
Once you are done, all you remember is to get home quickly.
However, weight loss isn’t only about what you do inside the gym or on your mat. It’s also about what you do all day long, especially around your workout timings.
Here are some tips on what to do after exercise to lose weight…
What to Do After Workout to Lose Weight [7 Major Tips]
A post-workout routine plays a crucial role in your overall fitness. Indeed, a little discipline after finishing your job at the gym can take you a step ahead.
Here’s what to do after a workout at night or in the morning…
#1. Cool Down
Suddenly breaking the pace of your workout may end up making you dizzy. While performing workouts, your body temperature rises and blood vessels widen.
Obviously, your body requires enough time to return to normal.
What to do then? Take advantage of the cool-down setting on your treadmill. Or when you are done with running, slow down and walk for a couple of minutes as per the intensity of your workout.
#2. Stretch
Post-workout, you would want your body to get back to where it was. Muscle stretch and lengthening can help.
These functions work best when your body is most elastic and pliable. On the contrary, at a lower body temperature, muscle contracts.
Pre and post-workout stretch lessen soreness and spike the recovery process.
Also, it relaxes the muscle tension built during a workout and increases muscle building with an elevated range of motion.
#3. Drink Up
With this, we didn’t imply that you should go straight to a bar the next moment you leave the gym in the evenings.
While working out, your body loses a great amount of water through sweating.
Water is necessary for maintaining muscle flexibility and strength while lessening muscle soreness.
By maintaining hydration, we didn’t mean you need to overindulge with sports drinks either. They do help restore the water but add unnecessary calories. It is a great idea only for intense prolonged workouts.
While your water intake may differ, you should have two to three cups of water post-workout. It is a suggestive figure recommended by the American College of Sports Medicine.
#4. Swap Your Sweaty Clothing
It might sound odd. Some are in such a hurry, they rush to drop their kid without swapping their gym outfits.
Thus, plan your dress for the day at home or work beforehand.
Even if you are unable to remove your entire clothing, it is crucial to change at least the wet dress including your bra, underwear, and socks. Indeed, soggy workout clothing traps moisture.
This promotes the development of yeast, fungus, bacteria, and germs. Not only can it cause skin odor, but result in breakouts or skin infections as well.
#5. Take a Cool Shower
You aren’t a pro athlete or sports person requiring an ice bath after every session. Still, you can adjust your shower temperature to the least.
Studies show how cold showers elevate the healing process and lessen your muscle inflammation post-workout.
Indeed, the less inflammation, the lesser the probability of soreness the next day.
#6. Take Proper Rest
Just got off from an intense workout? Give yourself a bit of time and rest. You don’t need to schedule another intense workout session tomorrow.
Understand the difference between excessive and balancing.
If you don’t rest, your muscle won’t get time to recover resulting in limited healing and repair.
So, it would be better to mix up your workouts. An intense workout session should be followed up by a lighter workout.
#7. Munch on the Right Snack
Finally, the workout ends! You may jump up chanting these words. But never finish your celebration with calorie-loaded meals.
In fact, having junk foods or overeating decimate the effect of time spent at the gym.
Whatever calorie you burned would be nothing in terms of how much you gain by having a bowl full of French fries or pizza.
Even after putting in such efforts, a minor mistake makes workouts counterproductive.
On the contrary, some cut their calories by skipping meals. In no way, it is going to do good for your goals.
Food is the fuel helping to sustain intense workouts. When you hinder the energy stores, your performance degrades and results in further muscle deterioration.
Now, you know what to do after workout to lose weight?
By ticking off these things, you will take your weight loss on the progress road.
Apart from that, you need to pay attention to your post workout drink for weight loss. Also, if you are a post workout snack person, be attentive to it.
Rely on options with fewer calories and a better nutritional profile.
Now, not only do you need to know what to do after workout to lose weight, but also what you shouldn’t do.
What Not to Do After a Workout? 6 Mistakes to Avoid
Finished your workout? Ready to go out and have a life? Wait!
Don’t commit these 6 mistakes after finishing your job at the gym. Yes, you can relax after the strenuous time at the gym.
However, before that, you need to make sure you aren’t doing these silly things to decrease the effects of your workouts.
This doesn’t only include what not to eat after a workout but other minor things as well.
Here are 6 Mistakes to avoid post workouts!
Mistake #1: Missing the Right Time for Post Workout Snacking
Once a strenuous workout is over, your body requires enough time to repair and replenish.
This requires enough protein to rebuild and regenerate. Also, you need sufficient carbs to replace used glycogen.
This is why sports nutritionists recommend having post workout snacks within 30 minutes after your session is over. If you are in a rush and have no access to a solid meal, try some protein bars.
Mistake #2: High Fat Meal
For post-workout nutrition, you need something easy-going and quick. But having a meal or snack full of fats won’t work.
It slows down your digestive process and affects your recovery process. Thus, fuel yourself with a blend of lean proteins and carbohydrates instead.
Mistake #3: Not Recording Progress
Whether 10 minutes or an hour, every session counts. You can use an app or keep a journal to maintain the data.
Jot down the date – reps performed, the distance you ran, the workouts you performed. This will help you determine your progress.
Also, it keeps your motivation up and prevents sliding from the hilltop. Furthermore, keeping track of weight loss and muscle gained keeps your motivation up.
Mistake #4: Sweaty Clothes
It feels chilly, isn’t it? Remaining in sweaty clothes post-workout and drying it off in the fan.
Well, it may feel chilly, but it invites skin infection, body acne, and even rashes.
Moistures trapped in soggy clothes lead to the development of fungus, bacteria, and other microbes. This leads to skin irritation and even pungent odor.
Make sure to change the cloth after taking a shower post-workout.
Mistake #5: Not Sleeping Well
Proper sleep is important. It ensures muscle repair and regeneration.
With sleep, not only are you able to acquire bigger muscle bulk, but you also have a better performance.
It provides you with enough rest that the next day you come out refreshed and active.
Obviously, it is necessary for long-term weight loss goals apart from knowing what we should eat after workout to lose weight.
Mistake #6: Having Processed Food
Once the session ends, your body requires refueling. However, this doesn’t mean you should munch on over-processed food or sugary meals.
This reward may turn into punishment as it spikes your calories consumption to a greater extent.
So, stay watchful of your portion size and exclude high-calorie meals from your diet.
This adds to your muscle recovery and ensures maximum fitness.
Now, you are acknowledging what not to and What to Do After Workout to Lose Weight. Nonetheless, other factors have influenced the final effect of exercises.
Particularly, the role of nutrition can’t be ignored. So, it’s time we throw some light on what to eat after a workout to lose weight and build muscle.
What to Eat After a Workout and Why?
Post-workout nutrition has a key role in your overall fitness and muscle building.
In fact, the right nutrition can maximize muscle repair and regeneration leading to bigger muscle gains.
Also, it makes sure you multiply metabolism functions to burn off more fat.
However, this can only be true if you know what to eat after a workout to build muscle and lose weight.
Here’s what your post-workout snack should look like:
#1. Herbal Tea
Herbal tea contains specific nutrients and compounds that help process carbs and protein effectively. In fact, yerba mate is highly effective in this case.
A study from 2016 equated the properties of yerba mate to water post-workout.
Muscle recovery was faster in participants who drank yerba mate than who drank water.
A study on mice from 2012 found the effects of yerba mate on energy metabolism.
#2. Water
During the workout, your water consumption increases and you lose a lot of it. Thus, it is important to drink plenty of water before, during, and post your workouts.
Proper hydration ensures maximum results from workouts.
Exercises make your body shed water and electrolytes while sweating.
When you keep refilling yourself with water during and post-workout, your performance and recovery improve.
However, water intake varies for everyone. This mainly depends on the type of workouts you perform, how much you sweat etc.
#3. Dairy Protein
If you are into fitness, you are aware of the importance of protein in your diet for weight loss.
A high protein diet not only ensures mega muscle gains but also guarantees better performance at the gym.
This is why nutritionists recommend a high intake of dietary protein.
A study in 2017 showed how as little as 9 grams (g) of milk protein is sufficient to promote protein synthesis for increased muscle gains and supporting post-workout recovery.
Other vital dairy proteins include:
- kefir
- Ricotta cheese
- Greek yogurt
- Cottage cheese
Various studies have found milk and soy proteins both help in muscle growth and fitness. Still, milk proteins showed higher efficiency in preserving lean muscle mass.
#4. Eggs
In your post-workout breakfast, don’t forget to include eggs!
According to a study from 2017, having whole eggs post resistance workout increases protein synthesis than having egg whites with the same protein amount.
Consequently, the researcher said the nutrients in the yolk are far more effective in stimulating muscle gains.
#5. Omega-3 Fatty Acids
Are you a fan of post-workout supplements? This one’s for you.
Research from the Washington University School of Medicine investigated the effectiveness of omega-3 fatty acids supplementation.
They found it effective in intensifying protein synthesis and increasing muscle growth and regeneration.
In general, Fatty fish, like salmon, are rich in omega-3 fatty acids.
Also, tuna comprises a high quantity of fatty acids, almost 6 ounces (oz) of tuna has 41.6g of protein and 5.4g of fat.
#6. Carbohydrates
Carb-rich foods help fight off the drop in immunity due to workouts. Carbs consumption as post-workout snacks refuels glycogen stores.
Option of carbs as post-workout snacks:
- quinoa
- sweet potatoes
- grains
- fruits
Quinoa is gluten-free; you can have it as a grain. The best part is it is high in fiber and protein, having 8.14 g of protein in a cup.
So, What should I eat after workout to lose weight?
Now, you have a broader idea of what you should munch on after wrapping up your workouts. This ensures proper development of muscle and maximum weight loss.
Why Are Post Workout Snacks Important?
While performing workouts, the muscle utilizes glucose stores called glycogen, and the level drops.
Particular workouts have a higher consumption of glycogen. This includes endurance sports, resistance training, weight lifting, and cardio.
Also, workouts lead to muscle tears, which require proper nutrition for repair and eventually muscle gains.
However, these objectives can only be fulfilled with proper nutritional balance.
Having a nutritious post-workout drink or snack refuel your body with the required substance and nutrition.
Hence, it contributes to fighting with low energy levels and fatigue. Meanwhile, it maximizes muscle repairs and muscular strength for further workouts sessions.
Thus, it is vital your diet includes enough proteins, carbohydrates, and healthful fats. In terms of your post-workout nutrition, it matters most.
FAQs
In this segment, let’s take in some important questions related to post-workout nutrition and routine.
Q1: How long should I wait to eat after workout to lose weight?
It depends on your workout program and your ultimate goals. In general, the experts recommend you to have carbs and proteins within 45 minutes post-workout.
For maximum support, take a combination of proteins and carbs. Also, this supplies the proper nutrition required for better recovery and performance.
Q2: Do you lose weight immediately after exercise?
According to experts, in the initial phase of a proper weight loss program, you begin to lose water weight gain.
This occurs a few weeks or a month once you begin a workout program.
Q3: Is working out 30 minutes a day enough to lose weight?
To have a realistic and healthy weight loss rate of 1-2 pounds a week, you require to burn 500-1000 more calories on average more than your intake daily.
Usually, moderate workouts for 30 minutes daily can keep you healthy. Also, it contributes towards sustainable weight loss.
Q4: What should you do immediately after a workout?
Here’s what to do after a workout:
- Cool down.
- Stretch.
- Drink up.
- Change clothing.
- Take a cool shower.
- Rest for recovery.
- Have a post-workout drink or snack.
Q5: How many minutes after workout should you shower?
When you are into a physical workout, your body temperature rises. It fires up different body processes.
So, when you are done with your workouts, don’t just straight up jump to the shower.
It is necessary to wait for at least 20 minutes before you hit the shower post-workout.
Q6: Do and don’ts after workout?
The do’s are already mentioned in question #4.
And here’s what not to do after a workout:
- Forgetting to cool down
- Skipping hydration
- Waiting to eat
- High-fat meal
- Not recording progress
- Not changing sweaty clothes
- Improper sleep hours
Q7: Can I sleep after workout?
Yes!
Taking a nap after wrapping your workouts supports muscle recovery. In fact, while you are asleep, your pituitary gland releases more HGH.
Your muscle requires more HGH for quick muscle building, repair, and regeneration. Whether muscle growth, physical strength, or athletic performance, it is key to all.
Q8: Does sleeping after exercise make you fat?
Sleep promotes muscle repair pertaining to higher growth hormone release. Also, studies have shown how lack of sleep can lead to decreased protein synthesis and weight gain.
Q9: How do I stop being tired after exercise?
Here are 4 ways to prevent post-workout fatigue and fasten recovery rates:
- Prioritize Sleep. Quality sleep guarantees a quick recovery and greater muscle growth.
- Stay Hydrated. Replenishing yourself with water ensures quick muscle growth.
- Reconsider Your Diet. Post-workout snacks should be a mix of protein and carbs.
- Cool Down Post Workout. It is necessary to rest for proper muscle growth.
Q10: How many hours of sleep do you need after working out?
Most experts recommend a sleep duration between 7 to 10 hours. This time is necessary to get your body into the muscle recovery zone.
In fact, this is the period when your muscle recovery spikes and you have maximum muscle building and muscular strength. Also, it maintains hormonal balance and helps improve mental health.
Q11: Can I eat what I want and lose weight if I exercise?
You can eat whatever you want, it’s your will.
However, if you are serious about your workouts and really want to lose weight, you need to have a high-protein post-workout snack.
It supplies enough nutrition for maximum weight loss.
The Final Words
If you want sustainable weight loss, only working out isn’t sufficient. You need to go over the edge to get substantial results.
In fact, you need to specifically know what you should not be eating after a workout to lose weight. Meanwhile, you also need to know what to do after a workout to lose weight.
You need to have the right post-workout meals to get bigger and better results. Remember your post-workout snack and nutrition have a key role in where your fitness goes.