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]]>If you’re a fan of H2O (and we hope you are), you’re probably quite familiar with the taste. So you may have noticed that the liquid tastes a tad different after working out. The first sip of water post-exercise is always blissful, but you may find that it tastes a little sweeter, too.
In case you thought you were imagining it—don’t worry, you aren’t.
According to science, water really does taste sweeter after a strenuous workout. Researchers have found that the intensity and sensitivity to sweetness increases after severe exercise.
Another possible reason has to do with your body entering ketosis. Performing aerobics for an hour and 45 minutes can place your body in a metabolic state where it burns fat for energy due to a lack of carbohydrates.
As the body breakdowns ketones for energy, it can result in sweeter breath which could affect the flavor of water.
Taste aside, it is essential to rehydrate your body after working out, so get sipping!
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]]>Prevent Soreness
Exercise causes muscles to contract, which can leave them feeling stiff and tight. Stretching helps to release that tension and reduce the risk of soreness the next day. You’ll feel better and be more likely to stick to your workout routine since you won’t be dreading the pain.
Better Recovery
After a workout, your body is in a heightened state of stress. By stretching, you can help to calm your nervous system, slow down your heart rate, and bring your body back to a state of rest. This can help you feel more relaxed and ready to tackle the rest of your day.
Promote Flexibility
When you stretch, you’re helping to increase your range of motion and joint mobility. This can make everyday tasks more comfortable, reduce your risk of injury, and improve your overall athletic performance. It’s easier to stretch deeply once your muscles are warmed up and your circulation is heightened.
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]]>Depending on which stretches and positions you included in your routine, you may be experiencing inflammation and pain post-workout. While soaking in an ice bath or using a heating pack can help, a new study has found another way.
According to research published in Frontiers in Nutrition, almonds gave the ability to improve muscle recovery, reduce fatigue and tension after exercising, and ease soreness.
This was discovered by splitting 64 adults into two groups. One group was given two ounces of almonds to eat every day, for four weeks.
The blood and urine of all the participants were examined following a HIIT workout, as well as over the next few days. It was found that the almond intake boosted the production of mediators which regulate immunity, energy, and inflammation.
(@sun.and.seed)In addition to this, almonds are loaded with protein, carbs, fat, phosphorus, calcium, magnesium, and fiber. The nuts have also shown to reduce the risk of cardiovascular disease and stabilize blood sugar, making it a superfood.
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]]>Stretch and Roll
The first thing you need to do is stretch while your muscles are still warm. Stretch or use a foam roller for five to 10 minutes after you work out. This needs to be done soon after you’re finished exercising because when your muscles cool, they contract and you try to loosen them up it can cause injuries.
Shower and Change Your Clothes
While you may want to just chill and relax after a workout, it’s imperative to shower. The sweat and bacteria from your workout cause bacteria and yeast to grow, which can lead to irritation or worse infections. If you can’t shower right away, at least change out of your clothes as soon as possible.
(@builtforathletes)Refuel
The last thing you need to do is eat within 30 minutes of your workout. This optimizes recovery, reduces muscle soreness, and helps your performance during your next workout. Fuel up on protein and carbohydrates because your body needs macronutrients.
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]]>Why You Need Protein
When you exercise, you make microscopic tears in your muscle fibers that need to be repaired. Your body uses the amino acids found in protein to create muscles cells that heal the tiny tears and increase muscle size and overall amount of muscle tissue. In order to keep your muscles healthy and toned you need protein.
Best Time to Eat Protein
While it’s a common misconception that you need to consume protein right after you work out, it’s the daily protein intake that matters more than when you eat it. It’s best to spread out your protein intake throughout the day, so you’re getting some in every meal.
How Much Protein Do You Need?
This depends on your fitness goals and workout routine. Strength training usually requires more protein than cardio or endurance training. Protein also makes you feel fuller, so if you’re trying to lose weight, it’s a great way to help you get fit without losing muscle mass.
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]]>The post Here’s Why You Shouldn’t Skip Your Post-Workout Cool-Down appeared first on yourdailysportfix.com.
]]>Control Post-Workout Blood Flow
Exercise gets your blood flowing, so abruptly stopping can cause your blood pressure to rapidly drop, making you feel light-headed. Not only can you feel dizzy, but you’re also at risk of fainting.
(@samanthaaa_grace)Slows Down Heart Rate
During a workout, your internal body temperature rises, which means your blood vessels are dialed and your heart’s beating faster than usual. After a workout, you need to bring down your heart rate safely.
Prevents Injuries
Stretching and cooling down after a workout can prevent injuries like sprains, strains, and tears. Stretching, foam rolling, and mobility exercises are great recovery tools that help prevent injuries.
Increases Flexibility
The ideal time to work on your flexibility is when your body is warm and you’re breaking a sweat. Dynamic stretches can increase your flexibility and mobility while preventing muscle tears, joint issues, and back pain.
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]]>Raw Veggies
You might be tempted to eat veggies after a workout because they seem like a healthy choice. Even though they are nutritious, our body needs carbs and protein in order to recover and restore energy, and that’s why eating only veggies is not a good choice.
Spicy Food
Spicy food, as we all know, is hard to digest and that’s why eating it when the body is still under stress from an intense workout is not a good idea.
Fatty Foods
Make sure to limit the amount of foods that are high in fat, even healthy ones, after workouts because they can slow down your metabolism.
Sugary Drinks
When it comes to drinks, try to avoid consuming sugary drinks such as soda, sports drinks, or store-bought smoothies after a workout. Even though drinking soda is refreshing and great for boosting energy, it can cause dehydration and make you feel even more tired after a while.
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]]>Post-Workout Nutrition
After we exercise, we think that we’ve burned a ton of calories, which means we can indulge in our favorite treats, guilt-free. But binging can undo the work you just did at the gym. Post-workout nutrition is super important and you should make sure to eat carbs and protein following your exercise session.
Stretch
At the end of our workout, the last thing we want to do is stretch. Stretching is important for maintaining healthy joints and muscles as well as preventing injury. Make sure you schedule at least 10 minutes for stretching into your workout.
Stay Active
While rest and recovery are important post-workout for rebuilding and repairing muscles, many of us just relax after we’re done working out. It’s important to stay active to speed recovery.
Plan Your Next Workout
Following an intense workout, it’s common to take some time off, especially for beginners. Avoid this by planning your next session as soon as you finish your workout. It’s best to incorporate different types of training and activities into your workout schedule.
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]]>Nutritious Foods
Our muscles need time to repair after a heavy workout, and the best way to help them recover is to eat foods that are rich in carbs and protein. These foods will give your body plenty of energy and help you fight post-workout soreness.
Foam roll
Foam rolling after a workout is a great way to stimulate blood flow in your body and relax tight muscles. Foam rolling has become a popular post-workout routine recently because it’s good for boosting recovery and relieving post-workout soreness.
Hydrate
Hydration is even more important after workouts because we sweat and lose a lot of fluids when we exercise. Speed up your recovery by drinking plenty of water or tea once you’ve completed the workout.
Active recovery
It may seem like laying on the couch is the best way to relax and help your muscles recover, but the truth is quite the opposite. Active recovery and some light activities like walking, biking, and swimming are great ways to reduce soreness and keep your muscles engaged.
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]]>The post Not Feeling Hungry After a Workout? Here’s Why appeared first on yourdailysportfix.com.
]]>The Science Behind It
High body temperatures and hormones are responsible for appetite suppression after working out. Physical activity increases body temperature and to avoid overheating, the body uses its energy on cooling, which occupies the receptors that signal hunger. Some high-impact sports cause a lot of stomach movement which can make you feel nauseous and have a decreased desire to eat. Also, during exercise, blood volume and flow gets diverted from the gut to bring more oxygen to the muscles, which slows digestion, making you feel full.
Why You Should Eat Post-Workout
Even if you’re not hungry, it’s important to eat after an intense workout as your muscles need proper nutrition as insufficient energy intake after training can impair muscle protein synthesis, leading to fatigue and less ability for training in the future. So the bottom line is to eat even if you’re not hungry!
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