This is what the average athlete’s fitness routine looks like

This is what the average athlete’s fitness routine looks like

While a typical workout takes just 47 minutes, on average, an athlete’s pre- and post-workout routine takes nearly four hours, according to a recent study.

The survey of 2,000 U.S. adults who exercise regularly looked at exercise routines by the numbers as well as predictions and trends to watch out for in 2025.

The results revealed that athletes invest a lot of time outside of the gym, spending an average of 101 minutes on pre-workout preparation and 133 minutes on recovery.

Conducted by Talker Research and commissioned by Dymatize, the study broke down a day in the life of morning and evening exercisers as well as the essential elements for a good workout.

A survey of 2,000 U.S. adults who exercise regularly looked at exercise routines by the numbers and the predictions and trends to watch out for in 2025. djilé – stock.adobe.com

When asked what they considered crucial to a good workout, respondents ranked warming up beforehand (59%) and finding an enjoyable workout routine, which inspires you to do workouts. constant progress (52%) as the most important.

However, they admitted that staying motivated (50%), having enough energy (41%), taking really restful days off (29%), eating enough protein (28%), and finding time to prepare Healthy meals and snacks (25%) are major challenges to staying in shape.

In fact, according to the results, respondents only consumed an average of 68 grams of protein and 48 ounces of water per day.

According to a recent study, athletes’ pre- and post-workout routine takes almost four hours. SWN

And while 39% make it a point to eat or drink protein before working out and 32% do so after exercising, almost half of those surveyed (48%) agreed that Trying to meet their protein intake goals feels like a full-time job.

“Much of the work needed to achieve your fitness goals, stay healthy, build muscle and fuel good recovery is done outside of the gym,” said Ritu Mathur, Managing Director of Dymatize. “Fueling your body with high-quality, science-backed nutrition is essential to finding your edge in the gym and ensuring you’re getting enough protein is an essential part of a successful training and recovery plan .”

According to the study, 64% of those who exercise regularly say that the better their diet, the more effective their workout.

The results revealed that athletes invest a lot of time outside of the gym, spending an average of 101 minutes on pre-workout preparation and 133 minutes on recovery. SWN

Looking at how this relates to their goals heading into the new year, respondents’ top health resolutions are to eat better (56%), drink more water (52%), get more sleep more (50%), reduce their sugar consumption (44%), exercise more regularly (41%) and eat more protein (34%).

Three in four respondents (75%) said they want to work more in 2025 than they do now, and when learning about the activities they have planned, the most popular interests are yoga (15%), swimming (15%), cycling (14%), general weightlifting (14%) and endurance training (14%).

And the majority (88%) believe strength training is important for their overall health and longevity.

However, those surveyed admitted that staying motivated, having enough energy and taking truly restful days off are all major challenges to staying fit. SWN

But regardless of what activities they do, the survey looked at respondents’ routines by the numbers, revealing that it takes more time outside the gym than inside to stay healthy .

On average, morning fitness enthusiasts (63%) schedule their workouts at 6:42 a.m., drink pre-workout drinks and create a workout playlist at 6:54 a.m., and drink or eat protein at 7:06 a.m.

After their workout, they’ll stretch at 8:12 a.m., shower at 8:54 a.m., eat a full meal at 9:00 a.m., and log their workouts in an app or journal at 9:06 a.m., on average.

According to the results, respondents only consumed an average of 68 grams of protein and 48 ounces of water per day. SWN

For those who choose to go to the gym in the evening (37%), they compile their workout soundtracks at 4:42 p.m., drink or eat protein at 5:06 p.m., drink a pre-workout, and schedule their session for 5 p.m.: 6 p.m., on average.

After training, evening exercisers stretch at 6:36 p.m., eat a full meal at 7:24 p.m., log their workouts and shower at 7:42 p.m., on average.

“The study found that those who train invest a huge amount of time in preparing beforehand and recovering afterwards,” Mathur said. “While it is very important to take the appropriate steps to refuel and recover properly, when you look at the time invested in pre- and post-workout rituals, it becomes clear that gym-goers need a quick, nutrient-rich diet and high-protein solutions to recover some of their time.

39% of those surveyed make it a point to eat or drink protein before working out and 32% make sure to do so after exercising. SWN

AVERAGE TIME SPENT ON PREPARATION AND RECOVERY ACTIVITIES

  • Design/program my workout – 16 minutes
  • Make sure you drink enough water – 15 minutes
  • Drink before workout – 13 minutes
  • Drink/eat protein – 15 minutes
  • Drink creatine – 13 minutes
  • Eat a carbohydrate snack – 14 minutes
  • Create a workout playlist – 15 minutes
  • Drink a protein shake – 13 minutes
  • Eat a full meal – 21 minutes
  • Use the foam roller – 15 minutes
  • Stretching – 13 minutes
  • Shower – 19 minutes
  • Dry and style my hair – 18 minutes
  • Sit in a steam room or sauna – 21 minutes
  • Record my workout in an app or journal – 13 minutes
48% of respondents say trying to meet their protein intake goals is a full-time job. SWN

AVERAGE OVERVIEW OF MORNING WORKOUT PREP AND RECOVERY

  • Design/program my workout – 6:42 a.m.
  • Drink before workout – 6:54 a.m.
  • Create a workout playlist – 6:54 a.m.
  • Make sure you drink enough water – 7:06 a.m.
  • Drink/eat protein – 7:06 a.m.
  • Eat a carbohydrate snack – 7:18 a.m.
  • Training
  • Drink a protein shake – 8:06 a.m.
  • Using the foam roller – 8:12 a.m.
  • Stretching – 8:12 a.m.
  • Sit in a steam room or sauna – 8:24 a.m.
  • Shower – 8:54 a.m.
  • Eat a full meal – 9:00 a.m.
  • Record my workout in an app or journal – 9:06 a.m.
Looking at how this relates to their goals heading into the new year, the top health resolutions of those surveyed are to eat better, drink more water, get more sleep and work out more regularly . SWN

AVERAGE OVERVIEW OF EVENING WORKOUT PREP AND RECOVERY

  • Create a workout playlist – 4:42 p.m.
  • Make sure you drink enough water – 4:48 p.m.
  • Drink/eat protein – 5:06 p.m.
  • Eat a carbohydrate snack – 5:12 p.m.
  • Design/program my workout – 5:18 p.m.
  • Drink Before Workout – 5:18 p.m.
  • Training
  • Stretching – 6:36 p.m.
  • Drink a protein shake – 6:48 p.m.
  • Eat a full meal – 7:24 p.m.
  • Shower – 7:42 p.m.
  • Record my workout in an app or journal – 7:42 p.m.
The study broke down a day in the life of morning and evening athletes as well as the essential elements for a good workout. Vasyl – stock.adobe.com

Survey methodology:

Talker Research surveyed 2,000 U.S. adults who exercise at least 2-3 times per week; The survey was commissioned by Dymatize and administered and conducted online by Talker Research between November 15 and 20, 2024.