{"id":568,"date":"2021-07-26T06:31:28","date_gmt":"2021-07-26T06:31:28","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/8-mistakes-after-a-workout-that-ruin-post-workout-recovery\/"},"modified":"2021-07-26T06:31:28","modified_gmt":"2021-07-26T06:31:28","slug":"8-mistakes-after-a-workout-that-ruin-post-workout-recovery","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/8-mistakes-after-a-workout-that-ruin-post-workout-recovery\/","title":{"rendered":"8 Mistakes After a Workout that Ruin Post-Workout Recovery"},"content":{"rendered":"


\n<\/p>\n

\n

You just finished an awesome and sweaty workout \u2013 great job! <\/span>But working out isn\u2019t the only thing that matters; what you do afterward is the key to a good recovery and muscle growth.<\/span><\/p>\n

Avoid these eight mistakes<\/span> after a workout:<\/span><\/p>\n

1. Forget to hydrate<\/h2>\n

Most people are walking around chronically dehydrated. <\/span>It\u2019s essential to make sure that you <\/span>always drink enough water<\/span>. How much? Approximately 30-35 ml per kg of body weight per day, plus an extra 500-1000 ml for every hour of exercise. This is especially important if you sweat a lot! Stay hydrated before, during and especially after your workout to increase post-workout recovery.<\/span><\/p>\n

<\/p>\n

Check your liquid requirement with our calculator:\u00a0<\/span><\/p>\n

2. You don\u2019t eat after your workout<\/h2>\n

Are you one of those people who can\u2019t eat after they work out? Or are you trying to cut calories to lose weight? No matter the reason, not eating after a workout is a big mistake. Your energy stores have been depleted; your body now needs fuel to <\/span>build muscles and recover<\/span>.<\/span><\/p>\n

Try to have at least a small snack about 30 minutes after your workout. The best option is a combination of protein and carbohydrates. How about trying one of these post-workout recipes <\/span>or<\/span> loaded sweet potato skins<\/span>?\u00a0<\/span><\/p>\n

3. YOU EAT TOO MUCH AFTER A WORKOUT<\/span><\/h2>\n

You get home after a workout, and you want to eat everything you see. This failure to properly fuel your workouts can derail a weight-loss strategy.\u00a0<\/span><\/p>\n

Getting hungry during workouts often means you are not adequately fueling your training. Finishing workouts without feeling hungry will reduce the chances of overeating after your workout.<\/span><\/p>\n

Not sure what to eat and when? Check this post on <\/span>running nutrition timing<\/span> to find out.<\/span><\/p>\n

4. Forget to stretch<\/h2>\n

Your<\/span> warm-up and your cool-down<\/span> are part of your workout. Your muscles will respond so much better when you treat them well and take the time for post-workout recovery stretching.<\/span><\/p>\n