Guest post by Joe Assaad

Hey loves!

Today’s blog post was written by Joe Assad who is a blogger that specializes in self care and wellness. His post gives us tips and advice on how to practice self care for athletes.

Here are two self-care guides for athletes—one for before workouts and one for after workouts—to help optimize performance and recovery.

Self-Care Guide for Athletes: Before Workouts

1. Hydration & Nutrition

• Drink at least 16-20 oz of water 2-3 hours before exercise.
• Have a balanced meal 1-3 hours before: lean protein, healthy fats, and complex carbs.
• If short on time, grab a small snack (banana with peanut butter, yogurt with granola, or a protein shake).

2. Dynamic Warm-Up

• Start with light cardio (jumping jacks, brisk walking, or jogging for 5-10 minutes).
• Incorporate dynamic stretching (leg swings, arm circles, lunges, or high knees) to increase mobility.
• Activate key muscles with light resistance exercises (bodyweight squats, banded walks).

3. Mental Preparation

• Take a few deep breaths to calm the nervous system.
• Use positive affirmations or visualization techniques to boost confidence.
• Set a clear goal or intention for the workout.

4. Gear & Safety Check

• Wear proper footwear and clothing to prevent injuries.
• Ensure any supportive gear (knee sleeves, wrist wraps, braces) is in place.
• Check music playlists or apps if they help with motivation.

5. Energy Boost (If Needed)

• If feeling sluggish, try a caffeine boost(green tea, black coffee, or a pre-workout supplement).
• Light stretching or foam rolling can further loosen tight muscles before high-intensity training.

Self-Care Guide for Athletes: After Workouts

1. Cool Down & Stretching

• Gradually lower your heart rate with 5-10 minutes of light movement (walking, slow jogging).
• Perform static stretches (hamstring stretch, quad stretch, shoulder stretch) to improve flexibility and reduce stiffness.

2. Hydration & Post-Workout Nutrition

• Drink plenty of water or an electrolyte-rich drink to replenish lost fluids.
• Within 30-60 minutes, eat a protein-rich meal (chicken, tofu, eggs) and healthy carbs (brown rice, quinoa, fruits) to refuel muscles.
• Add healthy fats (avocado, nuts, olive oil) for sustained energy.

3. Muscle Recovery Techniques

• Use a foam roller to release tension in sore muscles.
• Apply ice or heat therapy depending on muscle soreness or stiffness.
• Consider an Epsom salt bath for relaxation and to soothe tired muscles.

4. Rest & Mindfulness

• Take deep breaths or do a short meditationto relax.
• Track your performance in a fitness journal or app to assess progress.
• Listen to your body—if feeling overly fatigued, prioritize rest over pushing through another session.

5. Quality Sleep

• Aim for 7-9 hours of sleep for optimal muscle repair and mental clarity.
• Avoid screens and caffeine close to bedtime to improve sleep quality.
• Consider gentle yoga or stretching before bed to ease muscle tightness.

By incorporating these self-care steps before and after workouts, athletes can maximize performance, prevent injuries, and enhance recovery for long-term success.

Follow Joe’s blog The Self Care Zone for tips on self care, wellbeing, skincare, fitness and mental health!

I hope that you guys enjoyed this Self Care Guide for Athletes, please let me know what you thought about it in the comments section below!