Want to build your muscles? Lifting weights at the gym takes 1 to 2 hours of your time each day. If you put that much effort in, you definitely want to have the best post workout recovery strategy!
While at the gym, you will likely perform some of the the following exercises:
- Bench Press
- Overhead Press
- Incline Bench Press
- Bent Over Row
- One Arm Row
- Chin Ups
- EZ Bar Curl
- Dumbbell Curl
- Cross Body Curl
- Lying Triceps Extension
The reason for engaging in the above workouts and more is to build muscle around the chest area, biceps, triceps, thighs and quads among others. If you want an even bigger challenge, try using a pair of Fat Gripz.
In addition, you will be looking to attain a well toned body.
Did you know that for you to build muscle mass and tone your body, you need to put more effort in post workout recovery just like you do when working out?
8 Post Workout Recovery Tips
If you’re working hard in the gym multiple days per week, improving your post workout recovery routine can make a substantial difference!
Take the Time to Stretch
After an intense workout session, a vast majority of the people usually high five fellow gym attendees, head to the changing room and finally, off to work or home.
Skipping your stretching session will surely have a negative impact on your muscle growth.
It may sound unnecessary because let’s face it, muscles are already forming.
What you ought to know is that by not stretching, you will short yourself on muscular increase.
Using a dynamic warm up stretching program allows you to be flexible. As a result, you will be able to perform certain workouts much easier for example squats and lunges.
Apart from that, stretching helps you to reduce your cholesterol. Now that you know this, never skip stretching.
Learn More: Yoga for Athletes
Start Your Training with a Dynamic Warm-up
After you foam roll, the next step is that you should do a quick 5-7-minute dynamic warm-up. There are many different techniques for a dynamic warm-up, and stretching is just one form.
Working with resistance bands and performing other exercises which stimulate your Central Nervous System are as important to a proper dynamic warm-up as stretching is!
This does not need to be long, but it will vastly improve the quality of your workout.
Following your training, you should take the time to do 8-10 minutes of static stretching.
This should cover the muscle groups which you predominately worked, but it should be general body stretching as well.
If you have the time, more is better! Performing a yoga session directly after your weight session is an excellent way to minimize muscle soreness and stiffness, and will dramatically improve your training results over time.
Fill Your Belly with Protein Rich Foods
As you probably know, protein is the basic nutrient utilized by the body to build muscles.
That is why it is highly recommend that one should consume foods rich in proteins after working out.
Did you know consuming foods rich in protein an hour or two before working out helps with the tissue building process?
What you ought to know is that protein undergoes a lengthy thermogenic process.
This simply means that it takes long for the body to digest it (protein). Adding carbs to your pre-workout diet gives your body the much needed energy to workout.
Protein rich foods you can eat as your pre-workout meal include egg whites (eat the yolk after workout, helps to absorb fat), chicken breasts, fish and others. You can also supplement your protein needs with a protein shake.
Remember, eating the foods above 1 to 2 hours before workout prevents cramps.
Additional Information: Vegan Protein Sources
Consume Foods Rich in Potassium
Did you know that the average adult is supposed to consume 4,700 mg of potassium, daily?
According to researchers, potassium supports blood pressure and improves cardiovascular health.
As part of your post workout recovery, potassium helps to strengthen your bones and muscles.
It is able to maintain an alkaline environment in your body which is a triggered by diets full of acidifying foods such as processed grains, meat and dairy products.
Acidification has been found to cause loss of bone mineral density and muscle wasting.
To prevent this, incorporate the following foods rich in potassium in your diet:
- White beans
- Lima beans
- Beet greens
See Also: Are Bananas Bad for You?
The recommended limit of daily water intake is 8 to 10 glasses.
A vast majority of people do not adhere to this. Drinking the recommended limit of water helps to prevent muscle soreness and cramps.
Furthermore, dehydration results in the increase of lactic acid in the muscles.
This causes soreness.
Drinking 8 to 10 glasses during your post workout session will help to get rid of toxins. In addition, it will improve your performance, lubricate your joints and improve mobility among others.
Get a Good Night of Sleep
A good night sleep allows your body to rest. In addition, it enables your body to repair itself, rejuvenate your energy levels and even improve muscle building.
It is recommended that one should sleep at least 8 hours each night to qualify as having had a good night sleep.
For many people, this can be hard especially not that technology is part and parcel our lives.
To have a good night sleep, switch off all electronics an hour before bed. I don’t mean maintaining your electronics on standby mode but shutting them off at the power source.
Avoid binge watching, invest in light blocking curtains and maintain a night routine.
Additional Reading: What Happens to Your Body When You Don’t Get Enough Sleep?
Drinking alcohol during post recovery is a No! No!
Alcohol has been found to hinder the proper recovery of your muscles after working out.
This means the muscle protein synthesis process will be suppressed by alcohol which occurs after your muscle cells have been dehydrated.
In the end, not only will your post recovery efforts be hindered but you will wake up with a hangover and lower your testosterone levels.
Avoid alcohol at all cost!
Hydrate your body with water instead.
More Information: 4 Ways Alcohol Affects Weight Loss
Get a Massage
Did you know that a 10 minute massage helps to improve your post recovery efforts?
Getting a 10 minute Swedish massage affects two specific genes in your muscle cells.
Gene one helps to decrease inflammation which is brought about by working out.
This gives you the same relief pain medications do. Gene two helps to boost mitochondria production in the muscles.
As a result, you will get to feel better and experience faster muscle recovery.
See Also: Full Body Massage Benefits
Use a Foam Roller
Foam rolling is an excellent way to start off any workout. Foam rolling is excellent because it “wakes up” your muscles, improves circulation, lengthens the muscles of your fibers before training, and many other benefits.
If you would like to learn more about foam rolling, you should check out this awesome guide about how to foam roll properly!
Adding in only 5-8 minutes of self massage with a foam roller before your training can have a substantial impact on your training and
Range of Motion Recovery Exercises
Adding in 15-20 minutes of extra recovery assistance to your training routine can have huge impacts of the success of your training overall. This is not a long process, and can easily become a habit for you.
Find the time to perform these recovery techniques, and you will certainly see the benefit quickly!
Dress in Compression Garments
Compression clothing has been found to help in reducing muscle fatigue which results in one working out longer for better results.
It also helps to lower risk of muscle soreness.
When worn during heavy exercise, compression garments reduce the onset of muscle soreness.
This contributes a lot towards a positive post recovery allowing you to bulk up and tone your muscles.