10 Worst Things to Do After a Workout (Avoid These!)

To keep making progress in the gym, don’t do these.

Below you will see a list of 10 worst things to do after a workout. Make sure you are avoiding these to keep making progress and not hinder your fitness journey.

Embarking on a fitness journey is a commendable endeavour, marked by dedication, discipline, and a commitment to overall well-being. While the importance of engaging in regular exercise is widely acknowledged, the significance of post-workout practices often takes a back seat. The period following your workout is a critical window where choices made can either propel you towards optimal results or inadvertently impede your fitness goals.

In this comprehensive exploration, we delve into the 10 worst things to do after a workout, unraveling common misconceptions and shedding light on practices that might hinder your path to fitness success. From the intricate interplay of age and medication choices to the timing nuances of recovery modalities, this article aims to equip you with the knowledge necessary to fine-tune your post-workout routine.

As the fitness landscape evolves, so too does our understanding of what constitutes effective post-exercise practices. Beyond the immediate gratification of completing a workout, the decisions made in the minutes and hours that follow hold profound implications for muscle growth, recovery, and overall progress.

The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

Join us on this in-depth journey as we dissect each aspect, unravelling the science behind these post-workout choices. By the end, you’ll have a comprehensive toolkit to optimize your post-exercise routine, ensuring that every ounce of effort invested in your workouts translates into tangible, long-lasting fitness gains. It’s time to demystify the post-workout period and empower you to make informed decisions that align with your fitness aspirations.

10 Worst Things to Do After a Workout (Avoid These!)

1. Aspirin After a Workout: A Double-Edged Sword

Recent research suggests that taking aspirin after a workout might pose a challenge to the desired effects of your exercise routine. While it may blunt inflammation, crucial for muscle repair and recovery, the impact varies with age. For individuals over 50, taking up to 1200 mg of aspirin or ibuprofen post-workout may have potential anabolic effects. Understanding the dose and age dependency is vital for optimizing your workout results.

2. Cold Water Immersion Therapy: Timing Matters

While cold water immersion therapy or ice baths offers mood-boosting and dopamine-increasing effects, the timing is critical. Doing this within 4 to 6 hours of training may blunt the inflammatory response necessary for muscle gains. Further studies may reveal age-dependent factors, emphasizing the importance of considering individual circumstances when incorporating this modality into your routine.

3. Rushing for the Anabolic Window: Protein Timing Myths

The once-stressed importance of the post-workout anabolic window for protein consumption is debunked by recent studies. Whether you have protein before or after training, the benefits of muscle protein synthesis remain the same. Rushing to consume protein immediately after a workout may not be as crucial as once believed. Taking your time and focusing on overall daily protein intake is key for maximizing muscle gains.

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4. Misinterpreting the Anabolic Window: Protein Significance

While the anabolic window’s timing may be less critical, the overall ingestion of protein throughout the day is paramount. Meeting daily protein requirements (around 0.8-1.2 g per pound of body weight) and spreading intake across meals supports muscle protein synthesis. Understanding the role of protein in muscle building and reaching daily protein goals is more critical than fixating on the post-workout window.

5. Cardio Immediately After Strength Training: A Muscle Growth Blunder

Engaging in cardio immediately after strength training may dip into energy reserves crucial for muscle growth. Timing and the type of cardio matter; integrating cardiovascular fitness on non-strength training days ensures complete athleticism and supports longevity. Balancing strength training and cardio is essential for optimal results in both domains.

6. Weighing Yourself Post-Workout: Deceptive Measurements

Weighing yourself after a workout, especially for weight loss goals, can be misleading. The weight lost is often water weight, quickly replenished upon rehydration. Relying on scale weight alone is not an accurate measure of workout success. Instead, focus on tracking body fat percentage over time for a more reliable indicator of progress.

7. Skipping the Post-Workout Mirror Check: Missing Motivation

The post-workout pump not only feels good but also serves as motivation for your fitness journey. Taking a moment to appreciate your efforts in the mirror can boost confidence and inspire future workouts. It’s a valuable opportunity to visualize progress and stay motivated on your fitness journey.

8. Consuming Alcohol After a Workout: Hindering Progress

Drinking alcohol after a workout negatively impacts muscle protein synthesis, increases cortisol (stress hormone), and adds unnecessary liquid calories. These factors hinder muscle growth and complicate fat loss efforts. Avoiding alcohol post-workout is crucial for maintaining progress and achieving fitness goals.

9. Playing for the Tie: Counterproductive Rewards

Using food as a reward for working out can hinder progress and contribute to unhealthy habits. The true reward lies in consistently showing up for workouts and realizing your potential. Instead of indulging in calorie-heavy treats, focus on the intrinsic reward of improved fitness and confidence.

10. Skipping the Next Workout Due to Soreness: Active Recovery Strategies

Muscle soreness is not a reason to skip the next workout, provided there is no injury. A well-designed workout plan disperses the load across the body, allowing for adequate recovery. If soreness persists, opting for lighter loads or targeting a different muscle group promotes active recovery, accelerating muscle recovery and growth.

Read Also: 10 Terrible Things To Do Before A Workout

In the realm of fitness, the journey extends far beyond the confines of the gym. It’s a holistic expedition, woven with choices that transcend the intensity of a workout session. As we conclude our exploration into the 10 worst things to do after a workout, it becomes abundantly clear that the post-exercise period is a critical juncture where informed decisions can shape the trajectory of your fitness journey.

So, let every drop of sweat, every calculated post-workout decision, and every mirror check serve as a compass guiding you toward your fitness aspirations. Your journey is unique, and the choices you make post-workout are the threads that weave the narrative of your transformation. As you venture forth, may every stride carry you closer to the fitter, healthier version of yourself that you aspire to become.

Avoiding these 10 common mistakes after a workout is essential for maximizing the benefits of your exercise routine. From understanding the nuances of post-workout practices to prioritizing proper nutrition and recovery, making informed choices will propel you towards your fitness goals. Remember, the journey to a healthier, fitter you is a holistic process that involves consistent effort and mindful choices beyond the gym

Do you want more information from Cavaliere about the 10 worst things to do after a workout? Simply click on the video below and watch the man himself explain to you.

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