After a workout on any given day, you may feel a number of physical and mental sensations -- tired, yet refreshed; happy to have accomplished your goals, yet sore; exhilarated and thirsty. Experiencing shaky muscles is also a post-workout effect you might encounter from time to time, especially after vigorous exercise. Shaky, twitching or trembling muscles are usually nothing to worry about, although in some cases, notes the National Institutes of Health, tremors and continuous muscle twitching can indicate serious disorders such as Parkinson's disease, muscular dystrophy, or amyotrophic lateral sclerosis. For most people, however, changing up your workout routine may be all that is needed to get rid of the shakes after your running, swimming or weightlifting session.
Eat a combination of protein and carbohydrates to get rid of the shakes. One cause of shakiness is hypoglycemia, or low blood sugar. Normally associated with diabetics, even people without the condition can become hypoglycemic if they exercise on an empty stomach. Eat a protein-rich snack or foods that combine carbohydrates and protein after a workout. Peanut butter and crackers, nuts, dried or fresh fruit can boost your blood sugar enough to help you feel more steady. Before your next workout, eat an energy bar or drink fruit juice to keep your blood sugar high.
Drink plenty of water to keep your muscles in working condition. Muscle cramping and quivering can be the result of dehydration in some cases. According to the American College of Sport Medicine, athletes should drink at least 2 cups of water before physical activity. Continue to consume water both during and after a workout to avoid dehydration.
Take breaks during intense workouts to get rid of, and to prevent shaky muscles. You might be enthusiastic about your exercise goals, but be realistic as well. Pushing yourself too hard can cause muscle damage that requires more recovery time. Knowing exactly when to stop can be hard to determine, but if your muscles are shaking, chances are you've overdone it. Mayoclinic.com subscribes to a "shorter is better" philosophy, and suggests 30- to 60-minute daily workout sessions broken up into 15-minute increments, if needed
Change up your workout routine to eliminate sore and quivering muscles. This is an extension of the idea of taking a break, but in another way. Instead of resting in the middle of a workout, plan your weekly exercise schedule so that you'll be forced to rest certain muscle groups. For example, run every other day and concentrate on upper-body weight training on your off days to give your legs a rest.
Schedule a physical exam with your doctor if your post-workout muscle shakes continue. He might run a blood test to check for diabetes, thyroid dysfunction or electrolyte imbalances. All of these conditions could contribute to muscle quivering and shaking, but are managed through lifestyle changes and medication.