exercise, fitness, health, health advice, fitness tips

After a workout you usually feel great, maybe a little tired and probably start to feel a little hungry, yet it is true that what you do straight after you complete your workout can increase its success or potentially undo all your hard work. So here are the do’s and don’ts to follow to get the most out of your exercise routine.



Always stretch for at least 10 minutes after your workout. Focus on all the large major muscle groups and hold each stretch for 10-30 seconds depending on the type of exercise you do.

Soothe your aches

A great remedy for post-workout aches is a warm shower, steam or sauna for one minute followed by a 30-second blast of cold water. Repeat four times.

Eating protein and watching your carbs

It’s really important start the repair process as soon as possible after a workout so the best way to do so is by ingesting protein. Also, tackle hunger post-workout with seafood, chicken or veges and a glass of milk. But don’t overestimate the amount of calories you need – a kilo of pasta or a litre of Powerade is generally not necessary.



Slam back the energy drinks

There is nothing your body needs more after a bout of exertion than water. So replenish your system with what it needs. Drink as much water as you feel you need. Coconut water is also good but steer clear of energy drinks. They don’t really contain any energy – just sugar!

Wait too long before eating 

Your body will start eating away at muscle if it doesn’t have the level of energy it requires which is extremely detrimental post-workout. Grab a banana, an oat raisin cookie or a handful of cashew nuts following your workout, but it’s always best to follow with a protein shake.

Eat too much before working out

Try to have a small amount of food at least 30 minutes before (especially first thing in the morning) to let your food digest and stop the feeling of being sick whilst you exercise.