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While we give most of our time and attention to the main event of a workout whether running on the treadmill or lifting weights the times before and after you sweat are just as critical, says Fotis Papamichael, co-owner of Michael's Body Scenes, a boutique fitness facility in Boca Raton.
He recommends adding these steps to your exercise regimen to protect your body and maximize results.
Snack right. Choose a light pre-workout snack to raise your blood sugar and get your body going. "Don't take too much in," says Papamichael. "You don't want your body to use its energy to break down food that could be used in your workout." He suggests a protein-and-carb snack like an English muffin with peanut butter or fruit and yogurt.
Stretch before and after. Stretching will help relieve muscular tension. "Do a five- to 10-minute warm-up to get the blood moving," he says, such as walking on a treadmill or riding a stationary bike, before you stretch. Post-workout, your body is more limber. Stretch to help prevent soreness, but don't overdo it, he says.
Take a cool shower post-workout. If you can handle it, turn the shower temperature lower than normal. "Pro athletes do ice baths to help reduce inflammation and alleviate pain," says Papamichael. "It won't help 100 percent, but it can improve soreness."
Refuel after you cool down. "You have the highest absorption of nutrients 30 minutes after you work out," notes Papamichael. Try tuna on whole wheat bread, which packs a low-calorie, carb-and- protein punch, or whole-grain waffles with Greek yogurt and almond butter. It's an ideal combo of carbs, protein and healthy fats.