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.
𝟭. 𝗥𝗲𝗱𝘂𝗰𝗲 𝗵𝗲𝗮𝗿𝘁 𝗿𝗮𝘁𝗲: 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.
𝟮. 𝗦𝘁𝗮𝘁𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴: 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.
𝟯. 𝗙𝗼𝗮𝗺 𝗿𝗼𝗹𝗹𝗶𝗻𝗴: Rolling out post-workout is a beneficial habit for athletes to practice in order to release toxins from the muscles and reduce potential soreness.
𝟰. 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻: Consuming the right nutrients after your workout is just as important as what you eat before. When you’re 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.
𝗗𝗼𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝗵𝗲𝗹𝗽𝘀 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆:
• Decrease muscle protein breakdown.
• Increase muscle protein synthesis (growth).
• Restore glycogen stores.
• Enhance recovery.
Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.
Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s 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.