If you feel like taking to the couch after leg day, you’re not alone. It can be extremely exhausting. Why would leg day be any different from other workouts? Your legs are half your body, more or less and they’re designed to hold up the entire body. That’s a lot of work. Just like any muscle group, when you push those muscles hard, you’ll feel tired and sore. Because they compose so much of the body, that also means you’ll feel more fatigued and ready for a nap.
So is fatigue is inevitable, or is there any way to avoid it.
What you do after your leg day workout can help you avoid the aches and exhaustion. It starts about 45 minutes after the workout. Simply eat a small meal that has both protein and carbohydrates. That gives the muscles nutrients it needs. Think protein shake and fruit or a small potato and some chicken. Don’t stop there. Wait a few more hours and feed those muscles one more time in a similar manner. That allows the muscles to proceed further with recovery.
There’s nothing wrong with getting some sleep.
In fact, it’s one of the best things you can do. When you sleep, your body heals those microtears in the muscles, which allows you to recover. Without the right amount of sleep, or maybe a little extra, you’ll feel your pain from the workout far longer. While a quick nap can help, uninterrupted sleep is the best way to get your body on the mend after a tough workout.
Don’t forget the water!
Staying hydrated during exercise is crucial. That’s one reason we suggest drinking water before working out, during and after you end it. Dehydration can add to that feeling of exhaustion and make the problem worse. It’s best to sip water throughout your leg day workout, rather than drink a lot at one time, which can cause abdominal distress. Too much water at one time can actually dilute electrolytes in the blood and cause low sodium concentration.
- Eating healthy, not just after a workout, but always, provides the right fuel for your body. You need to eat a meal of carbs, fat and protein two to three hours before you workout. If you can’t, eat something smaller before you workout.
- If you’re muscles are still sore when it’s time for your next leg workout, put the workout on hold. That soreness means they still need rest or you could end up with an injury from overworking them.
- Sometimes, leg day will make you feel like you want to vomit. That’s because the volume of blood demanded by the leg muscles takes the flow of blood away from the intestines and stomach.
- You can try Revolution Training free. We offer nutritional consultation, a fat burning workout and goal assessment. We’ll help you get the most from leg day.