Why establish a routine after your sessions?

Your workouts can be intense on your body, so it's important to establish a routine that will help you recover better . Just like your pre-workout routine, it also helps avoid and prevent injuries.

By adopting the right reflexes, your body regenerates more quickly to be even more efficient in the following sessions. In addition, if your body does not recover properly, you may develop several symptoms such as a decrease in your muscle mass, fatigue, water retention or even a loss of motivation.

What are the essential steps of an effective routine?

stretch

Stretching exercises are essential after a sports session, they allow the muscles to recover better after exercise. However, these exercises must be done gently so as not to injure yourself. Working on your breathing is also part of the stretching work, it helps to gain amplitude during the exercises.

You can do your stretching after your sessions, but also on your rest days for more flexibility . Stretching daily will allow you to strengthen the elasticity of muscle tissue and tendons, and thus limit inflammation and the risk of injury.

Hydrate properly after exercise

Following a session, the body has lost a lot of water , it is essential to drink enough to help your body rehydrate. This eliminates toxins accumulated during exercise, while compensating for mineral losses.

However, it is recommended to drink before, during and after training. Indeed, feeling thirsty means that you are already in a state of dehydration .

Consuming carbohydrates and proteins after exercise

Immediately after your session, it is important to consume a source of energy rich in carbohydrates , in order to help your body replenish the energy reserves of muscle tissue and the liver. Ironshark Nutrition Rice Cream is the perfect companion for your post-workout snacks ! Gourmet, healthy with a high carbohydrate content, it will give you all the energy you need.

You can also consume a whey protein shake which contributes to the maintenance and development of muscle mass. Our Iso Shark whey contains carefully selected raw materials to bring you the best. Rich in protein , it contains no sugar, no lipids or aspartame. In addition, it is suitable for all types of diets.

To rest

After an intense session , it is important to let your body rest . Sleep has an essential role in the regeneration of cells and tissues. In addition, pronounced physical activity weakens the immune system. It is thanks to quality sleep that the immune defenses can be strengthened properly.

The more rested you are, the better your athletic performance will be .