5 Post-Workout Mistakes That Are Easy To Avoid

I think we all can agree that working out regularly is important. What many people don’t realize though is that what you do after your workout is also very important and can have a huge effect on what kind of results you get from all your hard work.  Here are 5 post-workout mistakes that a lot of us are guilty of and how to avoid them.

Post-Workout Mistake #1: Re-hydrating with a sports drink when water is really all you need:

After sweating in a regular workout (ie a workout that lasts less than 90 minutes at a moderate to hard effort) you need to rehydrate with water, not a sports drink that's full of calories. If you’re working hard for over 90 minutes (especially if you’re out in the heat and/or tend to sweat a lot) you should be replacing some electrolytes. Vega has a great electrolyte drink.  Another great, all natural choice is coconut water – it’s sweet, low in calories and is a natural source of electrolytes.  You can get it at Save-On-Foods and Costco at a great price (make sure to check the ingredients to make sure it’s just 100% coconut water).  If you find it a little too sweet mix it with some water.

 Post-Workout Mistake#2: 'Rewarding' yourself for a job well done:

I think we can all relate to this scenario: you’ve just finished a grueling workout and you’re feeling exhausted and proud of yourself, so you decide to reward yourself with something that’s not so healthy. This will only sabotage your efforts though.  After a workout your body needs high quality nutrients so it can recover properly and get stronger.  

Next time you finish with a workout, reward yourself with a meal that’s both satisfying and healthy. You’ll need some healthy carbs, healthy fats and healthy protein.  How about a quinoa salad with dried cranberries, some cucumber, some red or yellow peppers, a handful of nuts (pecans, almonds, walnuts or whatever your favourite nut is) drizzled with olive oil and balsamic vinegar?  Or a nice chicken breast, some sweet potato baked fries drizzled with olive oil and some raw veggies?  Or maybe some fruit and yogurt?  So many healthy and delicious options!  

Post-Workout Mistake#3: Skipping your cool down and stretch:

After an intense workout session your muscles are tight and your heart rate is probably elevated.  It’s a really bad idea to skip the cool down and stretches. You need these to allow your heart to slow down to a normal pace and gradually stretch and relax your muscles. A proper cool down will help to lessen or even prevent muscle soreness and injury. 

Post-Workout Mistake#4: Touching your face with contaminated hands:

Sweaty gym equipment can be a breeding ground for bacteria. Although we do it almost unconsciously, we usually touch our face several times an hour with our hands. It's no wonder why it’s easy to catch a cold or get the flu in spite of all our efforts to stay healthy. Cut down your chances of getting sick by washing your hands frequently and hitting the shower right after a workout (or at least washing your hands really well). 

Post-Workout Mistake#5: Not cleaning/drying your mat:

A damp mat is a breeding ground for bacteria. Your body gets a lot of contact with your mat, and if you just roll it up without wiping it and/or letting it dry, you could be rolling in bacteria the next time you do yoga, pilates or a bootcamp class. Keep your mat clean, dry and fresh for the next workout.

Avoid these post-workout mistakes and enjoy all the benefits of exercise!