5 Post-Workout mistakes you keep on making

Many of us are slowly getting back into working out – some of us are attempting to get fit for the first time. There will be aching muscles, cramps, fatigue and a whole lot of regret;

Here are 5 common mistakes you keep on making:

Not preparing any food for after your workout

“It is recommended that you consume a combination of carbs and protein as soon as possible after your workout. Many experts recommend eating within 45 minutes of your workout”, said local Biokineticist Van Zyl Wait.

The protein will sustain your muscles whereas the carbohydrates will give you energy to keep going for the rest of the day.

You will be tired after your workout and most likely not up for cooking any meals, and either end up overeating later or not eat enough.

It is best to prepare something ahead of time, or to drink a protein shake.

Using the same protein shake you bought as a teen

Your body changes with time, and so will your workout routine. Many pick the first supplement they are introduced or recommended to by a friend, family or coach. However, new products are released, testing and formulation are adapted, pricing may change – many things can evolve over time.

It might be time to re-evaluate your sports nutrition needs, and to speak to a knowledgeable staff member to identify a new protein shake and/or other supplements to compliment your workout needs.


Under an air-conditioner on a treadmill you may not feel that hot, but you are still sweating. Through your sweat, you are losing not only water, but electrolytes. Having a water bottle close by to sip on is easy during your workout, but it will help to continue drinking water in the hour after your workout. Drinking enough water will also keep you from over-eating after your workout.

Mopani Pharmacy has many gels, effervescent tablets and other electrolyte supplements that you can take as is, or add to your water bottle.

Read more about dehydration here

Eating whatever you want

Just because you burned a lot of calories working out, does not mean that you can just eat whatever you want. If you fill up on sugary snacks and high-fat foods, all your hard work will be in vain, and your muscles will not get the nutrition it needs to heal.


“Warming down is just as important as warming up”, said local personal trainer, Dewald Meyer.

People often get off the treadmill, back from a run or workout, hop right into the shower and carry on with their day.

You can significantly reduce your stiffness and muscle aches by just stretching properly after your workout.


Our knowledgeable staff is always available to assist with choosing any products you may need based on your needs, lifestyle and age.

We can deliver your supplements and other Mopani online shopping, nationwide! More info: mopani.co.za | crossing@mopani.co.za | Tel: 013 755 5500 | WhatsApp: 066-192-1703

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