Without doing a thorough evaluation, we are unable to comment on your specific situation. We can offer some information that should be helpful.
It is a good idea to perform a dynamic stretching routine or a dynamic warm-up before partaking in exercise as it has many benefits that can positively impact performance and decrease likelihood of injury. These benefits include increasing blood flow, heart rate, body temperature, and improved muscle recruitment and flexibility.
Performing a light physical activity like stretching, walking, or performing a less vigorous version of the activity you’re about to perform is an effective way to prepare yourself for exercise. For example, if you are preparing to go for a run, then 5-10 minutes of slow jogging could serve as a good warm up. If you’re lifting weights, throw on some light weights and perform a couple of sets.
Generally speaking, a warm-up should take 5-10 minutes and you should be breathing faster or even lightly sweating by the end of the warm-up.
Cool downs are also good following activity to help the body ease back towards a resting state. Cool down activities can be similar to that of a warm-up. You can perform light aerobic activity or even perform a less strenuous form of your workout. Once again, this activity can take 5-10 minutes.
If one finishes a workout and plans on moving on to a different form of exercise such as skateboarding, a cool down in between may not be necessary.
When it comes to nutrition following exercise, usually it is best to consume after you have completed vigorous activity.
Premature consumption of food during activity can often cause gastrointestinal discomfort, so depending how strenuous your skateboarding session is, it is likely best to have your shake after completed both activities. Be sure however that if performing prolonged exercise that you stay hydrated.
Please note, this reply is for informational purposes only. It’s not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified health provider with a medical condition.