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7 Tips for the Perfect Post-Workout Routine

Strength Training for Triathlete Triathlon

You’ve finished your workout, and now you’re wondering what to do next to get the best results. The post-workout routine is a crucial piece of the training puzzle that many people tend to overlook. It doesn’t end when you leave the gym, finish your last rep, or complete your last interval. 

If you want to see continued results, be sure to work an effective post-workout routine into your schedule. A solid training plan will help you recover faster and reach new fitness goals sooner rather than later. Keep reading for expert advice on how to create a perfect post-workout routine.

Complete A Cooldown Routine

The cooldown is the opposite of a warm-up, but it’s just as important. The cooldown can help reduce the amount of lactic acid that has built up in your muscles. This is important since lactic acid can cause muscle soreness and fatigue.

When you warm up before your workout, your muscles are stretched out. Once you finish your workout, your muscles are contracted. A cooldown after your workout will help stretch your muscles out and make you feel less sore the next day.

Make Sure You’re Well Hydrated

You might think this only applies to your workout, but it’s actually more important after your workout. During your workout, your body pumps out sweat to regulate its temperature.

This is a normal process and is part of the reason you should be drinking water before, during, and after your workout. When you finish your workout, you need to make sure you are properly rehydrating yourself.

Eat A Healthy Post-Workout Snack

Even if you’re not hungry after a workout, it’s important to eat something, ideally with adequate protein. Your body has just gone through a grueling workout, and it needs nutrients to recover. Eating a snack within the first 30 minutes after your workout will help your body refuel and recover more efficiently. 

A healthy post-workout snack could include a protein bar, nuts, or peanut butter. You can also add protein to yogurt or milk. A snack is important because it helps your body recover. It gives your muscles the nutrients and energy they need to grow and repair themselves properly.

Include Post Workout Supplements In Your Routine

If you’re serious about your fitness goals and want to get the most out of your workout, consider adding supplements to your routine. You will see much better results if you add post-workout supplements to your routine. 

Protein powder is the most efficient and convenient way to add protein to your diet, thanks to the numerous varieties on the market. While protein is important, it’s also important to ingest other essential nutrients. To learn more about the supplements that may be best for your workout routine, check out these recovery supplements.

Don’t Forget To Stretch

Stretching after your workout helps you recover faster and reduces your risk of injury. It also helps improve your flexibility. A few good stretching moves that will help you recover after a tough workout include the seated hamstring stretch, the seated calf stretch, and the seated spinal stretch. 

Holding each stretch for 30 seconds is enough to experience its benefits. Start with a 10-minute stretching routine to help relieve your muscles after that intense workout session and make you feel relaxed. 

Enjoy A Cool Shower

Taking a cool shower after a workout is a great way to help your muscles recover. Taking a shower after you work out gives you the opportunity to clean up and relax at the same time. 

It’s also a good way to help your muscles cool down and decrease any swelling that may occur. Some athletes even enjoy taking an ice bath instead to promote healing after an intense workout.

Do Light Exercise On Rest Days

If you have a day off from the gym, don’t just sit around collecting dust. Taking time off from your routine is a good idea if you need a break from lifting weights. However, you can also benefit from light exercise on rest days. 

Walking, yoga, and stretching are all good options. Light exercise on rest days will help you avoid overuse injuries, improve your flexibility, and recover faster from your intense lifting sessions. 


Your workout routine is not complete when you leave the gym. It’s more important to finish the post-workout routine than it is to start the workout routine. A post-workout routine can increase your strength gains and help you avoid injuries. 

It’s also a great way to relax and unwind after a tough workout. When you’ve finished your workout, don’t rush out of the gym; instead, take your time to cool down, drink plenty of water to stay hydrated., and eat a healthy snack to help you recover. Stretching can relieve stress and help your muscles repair themselves; while enjoying a cool shower is a great way to unwind and promote healing after a workout.

Tyler Tafelsky Gravel Cyclist
Head of Content at Better Triathlete | Website

Endurance athlete, professional off-road cyclist, and avid blogger, Tyler Tafelsky participates in long-course multisport and cycling events. Today, Tyler competes in ultra-distance cycling races at the professional level. Since starting Better Triathlete in 2014, he has been the head of content for the site's editorial team. Learn more about Tyler