Whether you have just finished training, a challenge matches or championship game your cool down is very important and should be more or less the same.
๐ญ. ๐ฅ๐ฒ๐ฑ๐๐ฐ๐ฒ ๐ต๐ฒ๐ฎ๐ฟ๐ ๐ฟ๐ฎ๐๐ฒ: During exercise your heart rates increases to pump the much needed oxygenated blood around the body. Once the session finishes, its important to gradually recover your pre exercise heart rate. To cool down, continue your activity for five minutes or so but at a much slower rate and intensity. For example after a match or training session. Continue jogging but at a slow rate. Eventually slow down to a walk.
๐ฎ. ๐ฆ๐๐ฎ๐๐ถ๐ฐ ๐๐๐ฟ๐ฒ๐๐ฐ๐ต๐ถ๐ป๐ด: Some light static stretching is perfect once you have cooled down. Stretch out the major muscles groups particularly the muscles mainly used during the activity. Hold these stretches for 7 to 10 seconds.
๐ฏ. ๐๐ผ๐ฎ๐บ ๐ฟ๐ผ๐น๐น๐ถ๐ป๐ด: Rolling out post-workout is a beneficial habit for athletes to practice in order to release toxins from the muscles and reduce potential soreness.
๐ฐ. ๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป: Consuming the right nutrients after your workout is just as important as what you eat before. When youโre working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged. After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
๐๐ผ๐ถ๐ป๐ด ๐๐ต๐ถ๐ ๐ต๐ฒ๐น๐ฝ๐ ๐๐ผ๐๐ฟ ๐ฏ๐ผ๐ฑ๐:
โข Decrease muscle protein breakdown.
โข Increase muscle protein synthesis (growth).
โข Restore glycogen stores.
โข Enhance recovery.
Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.
Studies have shown that ingesting 20โ40 grams of protein seems to maximize the bodyโs ability to recover after exercise.
Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs.