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How Important Is Your Post-Workout Routine?

How Important Is Your Post-Workout Routine?

You’ve been hitting weights for the past few months every other day, trying to get ripped. The amount of effort you’ve put in is huge, but you’re not really seeing results. Achieving muscle damage is the obvious part of the job, but many gym-goers actually stall their progress by not resting and recovering properly. You’ve created your own workout routine, nutrition plan, and chosen your pre- and post-workout supplementation. But without a post-workout routine, you restrain your muscles from growing, because the rest and recovery phase is exactly when they grow.

Recovery must occur before any progress can be made. For long-term consistent training, it is also important to stay injury-free.

#1 Post-Workout Nutrition

Proper nutrition is essential during recovery time. Protein is required for supplying various hormones, enzymes, tissues and cells, as well as rebuilding muscle tissue. Protein recommendations can range from 1g to 1.6g per kg of body weight per day, depending on how often you exercise during the week. The muscles’ major source of energy are carbohydrates, so consuming carbs is crucial for refueling glycogen (a molecule necessary for storing glucose) stores in your body. Within 30-60 minutes after a workout, the glycogen in your body gets refueled at a higher rate, so consuming a post-workout shake or snack is important. Eat a snack with roughly 30g of protein and 50g of carbs immediately after workout, and a well-balanced post-workout meal about 2 hours after.

#2 Sleep

Lack of sleep has been shown to negatively affect the body’s physiological apparatus responsible for the adaptation from the pressure of training. It increases the perception of fatigue, alters the mood, and reduces tolerance to training. Not to mention that one of the most important factors of recovery is the hormonal secretion during REM. Shortened or disrupted sleep negatively influences the effects of muscle-building (anabolic) hormones, because their activity increases during sleep.

#3 Hydration

The body’s need for electrolytes and water increases as we experience an increased metabolic rate during exercise. Dehydration can delay the recovery process and reduce performance potential, so there’s no excuse for not getting your minimum dose of fluids. The minimum amount of fluid intake for females is 2.7L/day and 3.7L/day for males.

#4 Recovery Workout Scheduling

In order to effectively execute a recovery process, it needs to be planned and proactive. Your energy stores get depleted as you train, leading your body into a fatigued state. Overtraining, also known as over-reaching and under-recovery, is the result of lack of recovery. If the fatigue is not addressed, Overtraining Syndrome can develop. This is why you should plan a recovery week, every 3-5 weeks, when you should perform half the rep number with sub-maximal loads. This will have you leaving the gym energized and refreshed.

#5 Other Ways to De-Stress the Body

Massage. Massaging can induce relaxation in the muscles, promote circulation, reduce muscle stiffness, and increase the elasticity of ligaments and muscles. Depending on the body area being massaged, you can either lower or increase excessive excitation of the central nervous system. Massaging the neck area will have a calming effect, while massaging the area of the lower back can put you into action mode by speeding up your heart rate and metabolism.

Yoga. When it comes to recovery and muscle growth, stretching is pretty much underrated. Without flexibility and muscle pliability, the peak of your potential muscle gains may not be reached. The huge connection between stretching and yoga is pretty obvious. I first tried out yoga while in Sydney, and came to realize what I was missing. With its mellow, easy and relaxing poses, yoga assists post-workout recovery, because it is great for your lower back, arms, shoulders, and legs. Also, it increases your body’s flexibility and mobility.

You want to see results from your strenuous workouts. You also want to maintain your overall health, avoid injury, and get back to the gym. That’s why you must focus on post-workout recovery as you focus on your exercises. Allow your body to rest and replenish its energy stores. Otherwise, your progress will be stalled, making your strenuous efforts all for nothing. Plan and make it proactive, eat properly, drink enough water, and have a good night’s sleep.

Author: Norah Martin

Official Apparel Cell Expansion Protocol Program
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