{"id":189,"date":"2016-11-20T19:36:57","date_gmt":"2016-11-20T19:36:57","guid":{"rendered":"https:\/\/vshoppeblog.wordpress.com\/?p=189"},"modified":"2016-11-20T19:36:57","modified_gmt":"2016-11-20T19:36:57","slug":"post-workout-routine-tune-up","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/post-workout-routine-tune-up\/","title":{"rendered":"Does Your Post-Workout Routine Need A Tune-Up?"},"content":{"rendered":"<p>We\u2019ve all had workouts that felt just plain awful. Like when we didn\u2019t have time for that pre-workout snack, rushed through our warmup, or skipped our usual caffeine boost. And after sweating with a grumbling stomach or missing our squat P.R., you bet we made sure we were back on our workout prep game for next time.<\/p>\n<p>\u201cWhen you prepare well for a workout, that workout tends to go well,\u201d says Brian St. Pierre, M.S., R.D., C.S.C.S., Director of Performance Nutrition at Precision Nutrition. \u201cYou feel good, you feel stronger, and you see that immediate effect on your performance.\u201d<\/p>\n<p><strong>Related<\/strong>: <strong><a href=\"http:\/\/www.vitaminshoppe.com\/search?search=pre-workout+cellucor#\" target=\"_blank\">Pre-workout products to help you go the distance<\/a><\/strong><\/p>\n<p>But even if you\u2019ve got your pre-workout down, there\u2019s a fair chance your post-workout game needs some help. \u201cWe don\u2019t see that immediate, noticeable result when we neglect post-workout recovery, so it\u2019s often overlooked\u201d says St. Pierre. Don\u2019t be fooled, though: Your recovery efforts could make or break your fitness long-term.<\/p>\n<p>If you\u2019re not giving recovery enough attention, you could find yourself feeling lethargic, losing motivation to train, even having trouble sleeping, says St. Pierre.<\/p>\n<h3><strong>So After That Last Rep\u2026<\/strong><\/h3>\n<p>The first key to helping your body bounce back after exercise is proper post-workout nutrition. \u201cIf you fueled before your workout, eat a meal that includes a serving of both protein and carbs within an hour or so,\u201d says St. Pierre. If you exercised on an empty stomach, he adds, get those nutrients as soon as you can.<\/p>\n<h3><strong>Why You Need Protein<\/strong><\/h3>\n<p>\u201cWhen you work out, your body breaks down muscle tissue,\u201d says St. Pierre. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/N-8e9\" target=\"_blank\">Protein<\/a> helps stop muscle breakdown and helps your body create new muscle tissue.\u201d Consider protein the building blocks of your muscles. Without adequate protein, you may end up losing muscle instead of building it, he says.<\/p>\n<p>But what is protein, really? \u00a0\u201cOn a molecular level, protein is essentially a chain of different amino acids including branched-chain,\u201d says St. Pierre. Some of these branched-chain amino acids (or BCAAs), like leucine, seem to be especially important for muscle synthesis, he says.<\/p>\n<p><strong>Related: <a href=\"http:\/\/www.vitaminshoppe.com\/search?search=cellucor+bcaa&amp;typeahead=yes#\" target=\"_blank\">BCAAs to add to your routine<\/a><\/strong><\/p>\n<p>All protein sources contain BCAAs, but some are better than others. \u201cAnimal proteins, especially dairy, are the richest natural sources of branched-chain amino acids,\u201d St. Pierre says. So consider that when picking your post-workout grub.<\/p>\n<h3><strong>But Don\u2019t Forget The Carbs<\/strong><\/h3>\n<p>In addition to protein, carbohydrates also help your body rebound from tough workouts in multiple ways. \u201cCarbs not only make sure your blood sugar levels kick back up after exercise, but also help replenish energy stored in your muscles and liver in the form of glycogen,\u201d says St. Pierre. Carbs act as our bodies\u2019 fuel because they\u2019re made up of glucose (that\u2019s sugar!) molecules.<\/p>\n<p>Without this energy, your body might struggle with basic functions, like balancing hormone levels. \u201cSo many people worry about carbs, but without them you might see a surge in the stress hormone cortisol,\u201d says St. Pierre. Elevated cortisol can lead to weight gain and other chronic health concerns over time, according to the <a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931?pg=2\" target=\"_blank\">Mayo Clinic <\/a>. Read: Don\u2019t ban carbs from your diet!<\/p>\n<h3><strong>Yes, You Always Need to Stretch<\/strong><\/h3>\n<p>Tacking 10 minutes of stretching onto an already-long workout isn\u2019t always possible. But that doesn\u2019t mean you should just skip it all together. Stretching not only supports flexibility and mobility, but also increases blood flow to your muscles, says St. Pierre.<\/p>\n<p>Luckily, <em>when<\/em> you stretch (or foam roll) isn\u2019t crucial\u2014as long as you do it at some point. \u201cJust spend five to ten minutes of stretching or foam rolling in the morning or before bed,\u201d suggests St. Pierre. Make it a habit and you\u2019ll improve muscle tissue quality while stimulating your parasympathetic nervous system, which helps you relax or even wind down for sleep, he says.<\/p>\n<h3><strong>And About Those Zzz\u2019s\u2026 <\/strong><\/h3>\n<p>If fitness and nutrition are the first two requirements for a healthy lifestyle, sleep is the third. \u201cThe research pretty clearly states that adults need seven to eight\u2014and maybe even nine\u2014hours of sleep a night,\u201d says St. Pierre. Without it, you might experience tanking energy and endurance in the gym, slower reaction time, and a lack of motivation, he says.<\/p>\n<p>We get it: You\u2019re crazy busy. But sleep is just that important. \u201cPrune out little parts of your day so you can slowly build up your sleeping time,\u201d St. Pierre suggests. Even adding an extra half-hour of shuteye at a time helps, he says. After all, do you really need to stay up late scrolling through Instagram? (Hmm, don\u2019t answer that.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve all had workouts that felt just plain awful. Like when we didn\u2019t have time for that pre-workout snack, rushed through our warmup, or skipped our usual caffeine boost. And after sweating with a grumbling stomach or missing our squat P.R., you bet we made sure we were back on our workout prep game for<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-workout-routine-tune-up\/\">Read More <span class=\"screen-reader-text\">Does Your Post-Workout Routine Need A Tune-Up?<\/span><\/a><\/p>\n","protected":false},"author":59,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,5],"tags":[81],"class_list":["post-189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","tag-editors-picks"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Your Post-Workout Routine Need A Tune-Up? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"We\u2019ve all had workouts that felt just plain awful. 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