Here’s your 3-step guide to fully recover and get the most benefits from your training session.
In a perfect world, I’d end a workout feeling energized, my face glistening with dewy sweat. I’d have plenty of time for cool-down exercises and be able to zen out with a few yoga poses. Then I’d sip on a delicious smoothie with just the right balance of protein and carbs, and waltz straight into the shower stocked with all my favorite bath products.
In reality, most workouts leave me taxed with a red face, dripping sweat, and in a hurry—to put it mildly. I may bend down to touch my toes and call it a wrap on my “cooldown stretches” before jumping into a cold shower and leaving for the day with an empty stomach and wet hair. Not exactly the poster child for what to do after a workout.
The perfect post-gym routine is easier said than done, but if you’re left wondering what to do after a workout or what to do first if you have limited time, there’s help. First, know that the first 30 minutes or so after a workout are usually just as important as the workout itself. How you recover, refuel, and reenergize for life and all the future things you’ll ask of your body deserve a top spot on your list of priorities.
Here are the top three things to do immediately(ish) after your workout.
What to Do After a Workout
Step 1: Stretch and Roll
The first thing to do on your “what to do after a workout” agenda is stretch while your muscles are still warm. “You need to stretch before the muscles have time to cool down, which takes 30-40 minutes,” says Jordan D. Metzl, M.D., a sports medicine specialist at the Hospital for Special Surgery in New York City. “When the muscle cools, it contracts, and if you try to loosen it up, you can cause injury,” he says.
Dr. Metzl recommends at least five minutes of stretching after a workout followed by five minutes of ironing out the kinks with a foam roller for proper recovery. “Ten minutes total is realistic for most people.”
Step 2: Shower and Change Your Clothes
As tempting as it might be to do a quick wipe down, you should shower after a workout—especially if you were thinking about staying in your workout clothes for a while. All that sweat from your workout will cause bacteria and yeast to build up, so if you don’t shower, you don’t rinse those bugs off and may have an increased risk of irritation and infection, Deirdre Hooper, M.D., a dermatologist at Audubon Dermatology in New Orleans, previously told Shape.
But how many minutes should you wait to take a shower after a workout? “If you can’t wash, get out of wet clothes as soon as you can,” says Neal Schultz, M.D., a dermatologist in New York City and the founder of BeautyRx Skincare. “They trap moisture that encourages the growth of germs, bacteria, fungus, and yeast, which could invite a skin infection or cause breakouts,” says Dr. Schultz. Changing in two, five, or 10 minutes won’t make a difference, but don’t wait longer than 30 minutes.
If you can’t shower and forget extra clothes, Dr. Schultz suggests dampening a towel with water and patting your body, then patting with a dry towel to soak up as much moisture as possible. “Bacteria doesn’t stand a chance of multiplying if you remove the moisture,” he says.
If you’re especially worried about breakouts, it’s much more important to cleanse your face before exercise rather than after your workout. Dr. Schultz suggests removing your makeup and washing your face or swiping with a cleansing wipe.
Step 3: Refuel for Recovery
Last, but certainly not least, your plan for what to do after a workout is to eat within 30 minutes. “That will optimize recovery, help reduce muscle soreness, and help you perform better during your workout the following day,” says Mitzi Dulan, R.D., C.S.S.D., nutrition spokesperson, author, and trainer. “The 30-minute window is the peak time for potential to start rebuilding and replenishing muscles,” she says. Though, FTR, you shouldn’t bail on refueling because you can’t grab a bite until, say, 45 minutes later. Just aim to get something in your stomach within two hours after your workout, as research shows that your body’s ability to refill muscle stores decreases by 50% after that point.
