7 Worst Things to Do After a Workout

Introduction

• Importance of post-workout habits for muscle gain
• Identifying bad post-workout practices that hinder progress

1. Go Straight Home

• Importance of cool-down period for heart rate and nervous system
• Mayo Clinic: Cooling down helps recovery of heart rate and blood pressure
• Recommendation: Stretch and mobilize post-workout to aid blood flow and recovery

2. Skip the Protein

• Meal timing vs overall daily protein intake
• Research supports post-workout protein especially after training fasted
• Studies: Protein aids in recovery and performance
• Recommendation: Consume 20-30 grams of fast-acting protein like whey within an hour

3. Hit the Drive-Thru

• Issues with fast food: preservatives, salt, unhealthy fats
• Fat slows down digestion, delaying protein and glucose delivery to muscles
• Recommendation: Eat 40-80 grams of carbs and 20-30 grams of protein, low in fat

4. Forget About It

• Importance of tracking workout progress and reviewing it
• Learning from each workout to improve future sessions
• Recommendation: Write down details of each workout and review them

5. Lounge

• Negative effects: increased tightness, discomfort, lactic acid buildup
• Active rest benefits: reduces lactic acid, improves circulation and reduces fatigue
• Recommendation: Light activities like walking, cycling, yoga post-workout

6. Have a Cold One

• Alcohol dehydrates muscle cells and affects recovery negatively
• Alcohol increases cortisol, decreases testosterone, plasma amino acids
• Recommendation: Stay hydrated, avoid alcohol, and drink fluids post-workout

7. Stay Up

• Quality sleep is crucial for recovery and performance
• Sleep deprivation affects glucose metabolism and testosterone levels
• Recommendation: Create a nightly routine, limit screen time before bed, aim for 8+ hours of sleep

Conclusion

• Summary of good post-workout practices
• Emphasis on the importance of recovery for better results

Call to Action

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