So, you’ve just completed your training session. You put everything you had into the it, and now you’re exhausted. The problem is, you still have other things to do today! What can you do? Well, these six tips will help you re-energize after a training session and get going again.
Fuel up before training
It’s important to have a snack rich in carbohydrates 30-60 minutes before you train. If you have not had the correct nutrients before you train your body will not feel very good after you are done. Ideally, you should eat a banana, a low-fiber cereal bar or a slice of toast with jam. Do not forget to drink a glass of water as well, as this will assist in maintaining proper hydration levels.
Listen to your body
Do you ever feel a pain in your side while training? Do you feel your legs getting weak? Listen to what your body is telling you! If you feel the need, take a break during training or slow down your pace. This way, you will not end up exhausted at the end of your workout and you will still have energy for the rest of the day.
Eat after training
You should have a light meal with complex carbohydrates and proteins after your workout, ideally within an hour or so. This will give you lots of energy and help with muscle recovery.
Ideas for post-training meals/snacks:
• A smoothie with coconut water, Greek yogurt, fruit and chia seeds
• Oats with milk and dried fruit
• A vegetable omelet with a slice of whole-wheat bread
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Energy from caffeine
Caffeine is good not only before training, but after a workout coffee or tea will give you a boost of energy when you need it.
Interesting: Some studies have shown that caffeine reduces muscle fatigue and can counteract the loss of energy after physical activity.
Take a cold shower (even if it's difficult)
There is nothing better than having a nice hot shower after a workout or tough tennis match, but have you ever thought of taking a cold shower instead? Studies show that washing with cold water improves recovery and can reduce muscle strain. Furthermore, the cold stimulates the circulation of blood, making you breathe more easily. As a result, you will feel more energized!
There is always another workout!
A short yoga session, stretching or foam rolling: instead of throwing yourself on the couch after training, a short physical activity can help you feel energized again. Remember, cooling down is essential for recovery.
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