Working out in today's world of instant instruction and knowledge, you’re probably spending the time listening to post workout myths and tweaking your routine with all the youtube video’s, fitness training blogs and expert tips in magazines.
That's great when you're in the gym, but what about after that sweat session? What should you be doing for your post workout? Here are some widely believed, but not altogether true assumptions to help you decide what to and not to do we would like to debunk those post workout myths.
Drinking a beer after your workout will dehydrate you
The bar is perhaps not the best place to head over to after that workout, but research suggests having a pint after working out isn't as bad as most people think. According to a paper published in the Journal of International Society of Sports Nutrition, subjects who after vigorous exercise were given water and beer were found to have the same hydration levels as those who just had water.This is thought to be due to both drinks high water content. But of course there is a bit of a difference in calories between the two drinks.
Drinking a Sports drink is better than water to get hydrated
There are a plethora of brightly colored sports drinks to choose from today and many of us reach for one of those during and after a workout. However, this may not be the smart choice:
as studies have shown that sports drinks are not any better at re-hydration than water and as an added knock, most contain high levels of sugar and this means calories, the very thing you want to burn off. So, maybe you had best stick to good old natural water.
Getting that Stretch on before and not after the workout
Since our school days we have been told that it's necessary to stretch before working out or playing that game, turns out that going through that routine won’t prevent you from damaging or pulling muscles; studies published in the British Journal of Sports Medicine in 2001 have suggested that there was no evidence that stretching before exercise reduces injury. Indeed stretching somehow increases tolerance to pain—that is, it has an analgesic effect it does not seem prudent to decrease one's tolerance to pain, possibly create damage and then exercise this damaged anaesthetised muscle, so it maybe a better strategy to gently stretch at the end of your workout instead.
Eating protein packed food an hour after your workout is the smart thing to do
We hear the story of a so called “window of opportunity” in which we should eat protein and carbohydrate rich foods after any workout to take advantage of protein synthesis . Theoretically, consuming the proper ratio of nutrients the “window” not only initiates muscle recovery but the rebuilding of damaged muscle tissue and restoration of energy reserves. So is immediately downing that protein shake or enjoying that big bowl of pasta the right thing to do? A recent study by Aragon and Scholfield (Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient timing revisited: is there a post-exercise anabolic window.” J Int Soc Sports Nutr 10.1 (2013), concluded there was little evidence to back up the idea of a short one hour window after exercise when protein should be eaten to optimize muscle development.
Instead, why not prepare a simple healthy meal for your post workout hunger focusing on complex carbs, tasty lean protein and plenty of veggies, whilst remembering to detox and cleanse with Dr. J’s Natural Simple Detox and Simple Cleanse post work out supplement approach. Of course you can always have that guilty pleasure of a protein bar, but remember the calories.