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The Perfect Post Workout Routine

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What you do post your workout is as important as the work you do training. Your body has been pushed and you must look after it when you are cooling down, to avoid injury and slow recovery time.

Post Workout Cool Down

Stretching

These aren’t the same stretches as you did BEFORE your workout. Your cool down stretches are designed to release the tension in your muscles and aid in recovery time. Static stretches can help to avoid delayed muscle soreness too. Consider using a foam roller for those really sore areas.

Weigh yourself

This may sound counterintuitive, but it’s important to check your hydration levels after a workout. If you have too much fluid loss, it means you haven’t had enough water / isotonic drinks. Weighing yourself on a smart scale can help avoid the effects of dehydration.

Sip on a Protein Shake

Take advantage of the anabolic period after a workout and also help your body recover quicker by sipping on a protein shake post training. Your body will be craving protein and carbs, but food takes a while to digest, so a shake is better to start with.

Try our whey protein shakes for your pre and post workout go-to boost!

Bodyweight Routine From Home

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You can still get in shape for summer even if you can’t get to the gym. Try this routine to shift bodyweight from home.

You’ll need to exercise for 45 seconds, rest for 15 and repeat for the next exercise.  That’s one round, you’re aiming to do 5!

Bodyweight routine

  • Leg Crunch Squat

Sit on an imaginary chair and, as you stand, push one leg up to touch your arm. Your arms are up as your hands are interlocked behind your head.

  • Plank With Attitude

Adopt a high plank, arms straight, hands on the floor. Hold the pose as you touch your left shoulder with your right hand. Then do left hand to right shoulder. Then create an upside-down ‘V’, by pushing your butt upward, left hand to right ankle, and right hand to left ankle.

  • Lunges

Legs shoulder-width apart, push out on one side making your leg straight. Straighten and repeat on the other side.

  • Extensions

Lie down, you deserve a rest! Lift your chest off the ground put your hands next to your ears. Push them straight forward and back.

If you can’t do 5 rounds to start, do as many as you can and improve slowly.

Woman Exercising With Dumbbell At Home. Feeling great inside and out! Age is no excuse to slack on your health. Portrait of smiling senior woman holding dumbbell.

Try our diet whey slimming products to help your journey!

What is Whey Protein Powder?

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Whey is from milk, and a bi-product of cheese production – it is very high in protein. What better way to utilise this extra protein than to make whey protein powder. Once it is a powder it is used to make protein bars, or flavoured to make shakes.

Reasons to use whey protein powder

  • If you are a body builder looking to build lean muscle
  • If you are training hard for an event, and need the energy
  • If you are on a reduced carb diet and want to stay sated

What is in our GoProtein whey protein powders?

The Goprotein Research Laboratory has spent years fine tuning our whey protein powders. Our high protein powders have concentrated whey protein and amino acids to aid in building muscle mass. Choose from a range of great flavours so that you can always enjoy your whey protein shakes.

How can whey protein help you?

Whey protein powder can not only help build lean muscle mass for body builders, it can also work wonders to reduce muscle soreness after high intensity training. Your body needs an energy boost after workouts, so a whey protein powder shake is the perfect post-training fix.

How To Start Working Out Again

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The lockdown has made it difficult to keep training and exercising. You may need to ease yourself back into the routine.

How to start

Start by doing any exercises you can at home. Then book your gym slot, your fitness doesn’t matter, being there does. Don’t expect too much from the first workout. There will be new systems to be aware of. Simply turning up is three-quarters of your battle.

Photo by Humphrey Muleba on Unsplash

Small steps towards working out again

Once there, start with your favourite exercise and reduce the intensity of your training, you can increase it and be back to where you were in a matter of weeks.

Take plenty of rests and enjoy the experience. You’ll want to make it a positive experience so that you come back again!

Staying Clean At The Gym

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COVID-19 should have changed everyone’s attitude to the gym. Here’s the best way to stay clean at the gym.

Tips for staying clean (and healthy) at the gym

  • Never wear the same clothes twice without washing them
  • Use antibacterial wipes on your cell phone, other electronics, and the machines you’re using
  • Water bottles should be washed after every session
  • A towel helps eliminate sweat and creates a barrier to the machine if necessary
  • Wash your hands or sanitize before and after every session
  • Don’t touch your face
  • Skip it if you’re feeling unwell

Stick to the rules, they’re for the benefit of everyone.

Be aware of your surroundings

The benefits of having a larger gym, where you can spread out, are particularly important at the moment. Choose areas away from others if you can, sanitise, and remember to not touch your face. Sweat bands are good to minimise your temptation to touch your face.

Use our Sterizar Antibacterial Handwipes at the gym for added protection and convenience.

When Should I take My GoProtein Shake?

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Protein helps muscles repair and grow. It also prevents your body from eating muscles during intense exercise. But, when should you be taking your shake?

Fast Acting

Convenience dictates a protein shake before a workout, your body can use the protein within an hour. That’s 4 times faster than if you ate solid food.

Convenient

Post-exercise your shake will replenish your body faster and its much more convenient if you’re out, you can carry protein-rich chicken with you!

Confused? There is no better time from a health point of view. What’s important is getting the protein, you need to decide which option suits you better.

Drinking protein shake after training
drinking protein shake in gym after hard training

Should I Wear Compression Clothing?

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You don’t need to, but there are several reasons why you might want to wear compression clothing.

Reasons to wear compression clothing while training

Compression clothing is a great way to outline your new physique. But, it can also aid the recovery process, both from a training workout and an injury.

It increases blood flow to an area, improving nutrient flow, and keeping the area warm. This prevents inflammation and helps reduce Delayed Onset Muscle Soreness. It can also help to spread the load, reducing the stress on a poorly joint.

Woman doing sit ups - Photo by Jonathan Borba on Unsplash

If you have an injury compression gear can help you to maintain your routine. It can also simply make you feel better about exercising because it’s snug, doesn’t ride up and is comfortable.

Wearing the right kind of workout gear can help with confidence and push you further with your training too.

See our range of GoProtein Whey Powders for adding protein to your diet

Should I Take Dextrose when training?

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Glucose is the fuel that powers your muscles and major organs. You won’t find glucose in your local store, it’s in practically everything you eat. But, you can find dextrose, the pure form of glucose!

What is Dextrose?

Dextrose is the simplest of sugars, it comes from corn syrup and is very easy to digest. It will give you a virtually instant burst of energy.

Should I Take Dextrose when training?

You should consider taking it when you’re training and running out of energy, whilst undertaking endurance training, and as part of a post-workout supplement. Dextrose spikes insulin which increases the absorption rate of your whey protein shake.

Of course, it is a sugar which means calories and carbs, you’ll have to factor these into your diet plan. But the benefits are real, you should take it in moderation to aid with the above scenarios.