5 Things Your Body Needs Before and After a Tough Workout

Working out is important in order to maintain good physical and mental health. It allows you to control your weight and it has the ability to make you feel more comfortable with your appearance. When you exercise on a regular basis, you need to make sure you look after yourself before and after your session, especially if you enjoy a tough and intense workout. This includes the right amount of rest, nutrition, and self-care. Understanding your body’s requirements before and after an intense exercise session is key to seeing the best results possible in a shorter amount of time. To help you on your way, here are five things that your body needs before and after a tough workout.


Keeping hydrated before, during, and after a tough workout is essential. Many people only drink when they are thirsty, but this habit should be broken. Water plays a vital role in regulating your body temperature and lubricating your joints. It aids in the transportation of nutrients throughout your body, keeping you healthy and providing you with the energy you need for your exercises. If you don’t stay hydrated, then your body will not perform at its highest level. A low sugar sports drink is okay, but it’s always best to go for water. 


Getting enough good quality rest before an exercise session will provide you with enough energy to perform at your best and it will improve the way in which your body functions. Sleeping well after a workout allows your body to recover from the intense exercise. Your mattress will play a key role in the quality of sleep you get. If you enjoy tough workouts, then you should consider a memory foam mattress, like this one. They provide support for sore muscles and joints by supporting pressure points and encouraging good sleep posture. 


Consuming enough protein before and after a workout is essential. Many people who regularly work out will always remember their protein shake or supplement after their session, as this will support muscle repair and growth. However, many of us don’t think about protein intake before a workout. Eating lean protein 30 minutes or up to three hours before a workout will improve muscle synthesis, promote recovery, and prevent muscle damage. This enhances your overall performance during your workout routine.  


Protein is important, but you should forget the importance of other nutrients in your post- and pre-workout meals. A high-protein, but well-balanced diet is key for optimal performance during workouts and for your overall health. You burn many carbohydrates when you exercise, as your muscles use them for fuel, so you should make sure you are eating plenty of healthy carbohydrates before and after your session. If you train for several hours at a time, you should refuel during your workouts, as well as before and after. 


Warming your muscles up before a workout is just as important as cooling them down afterward. Most people associate stretches with a good warm-up or cool-down technique, but this isn’t always the case. Studies show that light aerobic exercise will give your body an opportunity to gradually raise its temperature and range of motion, which prepares yourself for your workout and reduces the risk of injury from occurring. Stretches can be beneficial if you are doing a workout that requires flexibility and stretching after your muscles are warmed up (after exercise) can reduce injury. 

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Many of the things listed above naturally come to mind to those who work out on a regular basis. However, some people will follow these rules before or during their exercise session, when they should be followed at all times. 

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