By now, you’re probably aware that what you do before your workouts will dictate the flow of your session. For example, if you have greasy foods included in your pre-workout meals, you’re probably going to wrap up the session quickly because they’re known to make you feel sluggish. On the other hand, if you ate healthy foods (particularly with carbohydrates, protein and healthy fat) beforehand, then you’re going to be packed with energy.
The same goes to your post-workout routine. If you’re doing the wrong things, such as skipping meals, sleeping, etc., right after, then you’re more likely to fail. Why? Because you’re not letting your body recover properly.
To give you a better idea about this, let’s start with this article from bodybuilder, strength coach and personal trainer Eric Broser about the worst things to do after your workout, on Flex:
The 8 Worst Things to Do After a Workout
It’s time to delve into some post-workout missteps that you should avoid at all costs. Read more…
So if we now know the worst, of course there are the best things to do to not only enable you to recover, but also to maximize your gains. Read more as strength and conditioning specialist Jon-Erik Kawamoto talks about it on Men’s Fitness:
The 6 Best Ways to Recover from Your Workout
We know we don’t have to tell you to get your ass in the gym, but we might have to tell you that spending hours lifting day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time. Read more…
Moreover, registered dietitian and certified personal trainer Stephanie Greunke shares about what you can eat, how much, and at what time of the day to cope up with the gains. Read more in this article on Breaking Muscle:
Real World Advice for Post Workout Nutrition
You train for a reason. Whether that reason is to increase your strength, improve your endurance, enhance your flexibility, or simply just “to look good naked,” the key to reaching your goal has a lot to do with how you fuel your body. By fuel, I mean food: real, whole, nutrient-dense food. While part of training is for the sheer enjoyment of being active and/or possibly competing, we also want to reap the side effects of a more muscular, lean physique. Read more…
In conclusion, it’s important that you give yourself time to recover after every workout because that will boost your body’s gains. Failure to do so may only result to muscle soreness.
Avoid skipping post-workout meals, and more importantly, avoid eating the wrong foods. You have to avoid processed and fast foods, no matter how tempting a Big Mac, large fries and Coke sound. Don’t rely on sports drinks, too, because some of these contain lots of sugar, which in fact do more harm than good to your health. It’s still better to consume pure and clean drinking water to hydrate yourself.
You need to cool down and stretch, and you need to eat to bring back the lost energy. Protein is very much recommended because it’s known to enhance your muscle building capacity, and even maintaining it.
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