8 Best Things to do After a Workout

Magnesium is used in just about everything your body does to effectively exercise and build muscle, including protein synthesis, muscle and nerve function, blood glucose control, and energy production. Because we tend to lose magnesium as we sweat during a workout, eating magnesium-rich foods—such as dark leafy greens, regular milk, almonds, cashews, sesame seeds, fish (like wild salmon and halibut), and avocado—may be a great way to replenish and repair your tired body, and help you get the most out of your efforts at the gym.Lemere recommends eating a fast-digesting carbohydrate and protein source 30 to 60 minutes after you finish exercising. And, because liquid form may be the most convenient and easiest for your body to absorb, protein shakes aren’t a terrible idea. “Your portion sizes should be a 2:1 ratio of carbohydrate to protein, aiming for about .25 to .40 grams of carbohydrates per pound of bodyweight.” So, according to Lemere, a woman who weighs 140 pounds should try to have 35 to 42 grams of carbs and 17 to 20 grams of protein within an hour of her workout.A dynamic stretch will help improve flexibility and therefore your range of motion into your joints, which in turn will help keep you injury-free while you recover faster,” Lemere says. After a high-intensity workout, she recommends stretches that “target major muscle groups such as glutes, hamstrings, hips, core, and shoulders.” Try to hold each stretch for about 30 to 60 seconds on both sides of the body, while continuing to breathe deeply.Sleep! Meditate! Watch a movie! Take a bath! Do whatever you have to do to de-stress because it will help your body recover and repair after the gym. “Chronic stress from deadlines and busy schedules can significantly impair your recovery timeline,” Lemere explains, adding, “When acute stress from working out is combined with chronic stress, you’re asking a lot from an already overworked body.”