Working out is essential to staying fit and healthy, especially if you're in college. When you're attending a half-dozen classes per day, you probably won't have a lot of free time for extracurricular activities. By spending it in the gym, you'll stay physically fit while warding off disease and illness in the process. To reap the full benefits of a workout regimen, though, you should do these three things after exercising.
#1) Drink a Protein Shake
Immediately after working out, drink a protein shake. Protein is the catalyst for all cellular activity in the human body. Without it, you won't be able to grow new nails or hair. Protein also drives the body's self-repairing process of damaged muscle tissue. Whether you perform bench presses, deadlifts, squats or any other exercise, you'll sustain minor damage to your muscle tissue. Drinking a protein shake within 30 to 60 minutes supplements your body with this vital nutrient, allowing it to repair the tissue more quickly.
There are different types of protein powders, the most common of which include whey, casein, brown rice, egg, soybean and pea. Regardless of which one you choose, consider a variety with added carrageenan for extra nutritional value. This edible seaweed supports a healthy digestive system and protects cells from oxidative stress.
One of the great things about protein shakes is the simple fact that you can prepare them in dozens of ways. Adding a scoop of peanut butter, for example, adds a nutty flavor with a kick of additional protein. Alternatively, you can add fresh fruits like bananas or berries to your protein shake.
#2) Eat a High-Carb Snack
While protein is arguably the single most important post-workout nutrient, your body also needs carbohydrates. Consisting of sugars and starches, they fuel your body with energy, protecting against fatigue and low blood sugar. If you don't consume carbohydrates after working out, your body will use protein for energy. And when it uses protein for energy, there's less protein available for repairing damaged muscle tissue.
More importantly, carbohydrates stimulate protein synthesis in the body. They cause your body to release insulin, which in turn allows your muscles to absorb a greater amount of amino acids.
Not all carbohydrates are equal, however. For maximum benefit, you should choose a post-workout snack that consists of good carbohydrates. Good carbohydrates include whole grains and vegetables whereas bad carbohydrates include foods with artificial sugars that are absorbed more quickly by the body. Rather than eating a candy bar, which is a bad carbohydrate, consider eating a piece of fresh fruit.
#3) Take a Cool Bath or Shower
When you get back to your house or dorm after working out, take a cool bath or shower. Not only is it relaxing, but it can also help with your post-workout muscle aches. Exposure to cold water reduces muscle damage and associated pain. Although it wasn't proven in the study, researchers say that cold water may also promote faster recovery.
Cold water discourages blood flow to muscles, which can ease inflammation and soreness. Taking a hot bath or shower, on the other hand, encourages muscle inflammation. You don't have to take an ice-cold shower or bath, you should keep it relatively cool for maximum benefit.
You don't have to exercise for longer to achieve bigger gains. After working out, follow the three tips described here. Drinking a protein shake, eating a high-carbohydrate snack and taking a cool shower or bath will help you get the most from your workout sessions.
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