Post-workout routine question

akafful
akafful Posts: 70 Member
edited March 2024 in Fitness and Exercise
Hey guys,

One of the things I struggle with is my post-workout routine. Should I stretch or have protein directly after?

Answers

  • cmriverside
    cmriverside Posts: 34,613 Member
    Why not both?
  • ninerbuff
    ninerbuff Posts: 49,230 Member
    Stretch to keep flexibility and having protein directly after is broscience (although if you're an elite athlete, it's optimal for best gains).

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  • Retroguy2000
    Retroguy2000 Posts: 2,052 Member
    Static stretching is good. TBH, I only tend to do that for hamstrings.

    The "anabolic window" for protein is a myth. Get your protein within a few hours before or after your workout and you're covered. In fact the most important thing for protein generally is get your daily total in, including taking into account if your protein sources are poorer quality to aim a bit higher for that total.
  • akafful
    akafful Posts: 70 Member
    I’m also asking because normally after my workouts, I drive home since I they are bootcamp classes without any open gym.
  • claireychn074
    claireychn074 Posts: 1,807 Member
    akafful wrote: »
    I’m also asking because normally after my workouts, I drive home since I they are bootcamp classes without any open gym.

    How do you feel driving home? Are you stiff / ravenous? How long is your drive?

    I’ve trained in a gym then driven 2 hours; trained at home then eaten straight after; had a bath/ gone for a walk etc. I think recovery is personal and it depends on how you feel. I know I benefit from eating quickly after (but my sessions are c 2.5hrs so I get hungry) and then have a walk, hot bath and lately use EMS on my legs. Does all that help recovery? No idea. But I feel better!
  • akafful
    akafful Posts: 70 Member
    akafful wrote: »
    I’m also asking because normally after my workouts, I drive home since I they are bootcamp classes without any open gym.

    How do you feel driving home? Are you stiff / ravenous? How long is your drive?

    I’ve trained in a gym then driven 2 hours; trained at home then eaten straight after; had a bath/ gone for a walk etc. I think recovery is personal and it depends on how you feel. I know I benefit from eating quickly after (but my sessions are c 2.5hrs so I get hungry) and then have a walk, hot bath and lately use EMS on my legs. Does all that help recovery? No idea. But I feel better!

    I’m okay. Normally my drive back is 10 minutes.
  • tomcustombuilder
    tomcustombuilder Posts: 2,452 Member
    Nutrition wise, it's the pre workout nutrition which is important. Go into the gym with a good supply of glycogen. Post workout do whatever you want, nap, some cardio, light stretching, etc. Nothing is mandatory just do what feels right for you.

    At some point afterwards you'll need protein however that anabolic window people used to talk about is a falacy.
  • GettingCut70
    GettingCut70 Posts: 35 Member
    I workout right after work, so my post workout routing is shower, casein protein and then dinner.
  • DiscusTank5
    DiscusTank5 Posts: 646 Member

    Stretching used to be optional for me. Now that I'm in my late 40s, it's mandatory or I'll have issues. Walking lunges after running or biking are my favorite.

  • nossmf
    nossmf Posts: 13,908 Member

    Static stretching should be reserved for AFTER your workout, when the muscle is already warm. Think bending down to touch your toes, that kind of stretching.

    Dynamic stretching is helpful before/during a workout, where you move your body through a normal range of motion for the activity several times. This helps get blood flowing through the muscles to be primed for the workout. Think swinging your arms back and forth to loosen up the shoulder joint, that kind of stretching.