We read and learn a lot about the kind of workout we should do and the right form for the exercises we do, however, do we focus on what happens after the workout?

Usually huffy and puffy after what seems to be a never-ending session, the only thing we want to do after a tiring workout session is probably to take a nap.

However, this may ruin so much of your workout efforts from before.

All you need to do is take out another 30 minutes post-workout and follow a highly-rewarding post-workout routine.

Post-workout routine as important as workout

There are some essential things which must be done right after finishing your workout. Procrastinating them for too late may not be helpful as these will give the best results if timed within the first 30-minutes after you finish working out.

So, make sure you schedule all your plans and work or study schedule after this half-an-hour recovery window.

1. Stretch first

Stretching is the first and foremost thing you need to do after your workout of any kind, even if you just did brisk walking. It is important to stretch your muscles while they are warm, in order to reduce the risk of injury and pain later. After a proper workout, muscles usually cooldown within the next 30-40 minutes. If you are in a hurry, give at least 5-10 minutes to post workout cooldown stretches.

2. Rehydrate

Carry your water bottle with you to the gym and keep taking small sips whenever you feel thirsty. If you do not drink water during the workout, it is even more important to rehydrate after your sweat-sesh.

The body loses a lot of fluid during heavy exercise and dehydration can negatively affect your health. Along with water, you can also drink lemonade, coconut water or green tea. Avoid sugary, caffeinated, and alcoholic drinks after workout.

3. ​Shower and change your clothes

Staying in your workout clothes ” just for a while” because you are too tired now to do anything else is not encouraged. You should shower within at least 30 minutes of a workout. This is essential because sweat from the workout can lead to bacteria and yeast to build up. If you do not shower and wear dry, clean clothes, you may be at a higher risk of infection.

4. ​Eat something nutritious

Make sure to eat something within 30 minutes of your workout. You can prepare a snack in advance which you can dig into without any fuss after exercises. It is essential to refuel after a workout to optimize your recovery. This will also improve muscle soreness. Make sure you do not eat unhealthy foods like chips and choose something healthy with protein and carbs – like omelet with sauteed veggies or a salad with chickpeas.