What should you do post workout?

What should you do post workout?

What should you do post workout?

Most gym goers tend to focus on what they should be doing before a workout if they want great results. Finding the perfect pre workout supplement, warming up, finding the right playlist to listen to. But they tend to forget about what they should be doing after they finish. This period of time is crucial to your results. In this article we will look at what should you do post workout for best results.

Post Workout Recovery

For a muscle to grow it needs several things. Firstly, it should be trained. Lifting weights will train your muscles, causing your muscle fibers to tear and inflammation to occur. Once your exercise is finished your body begins the rebuilding process. Proteins are used by your body to repair damaged muscle fibers and help to rebuild them, stronger and thicker than before. This causes size and strength gains. This process is called muscle protein synthesis, and it is just as crucial as exercise when it comes to building muscle.

When you finish a workout, you should be concentrating on your recovery if you want to see the benefits of exercise. Here are five recovery strategies that you should be following.

Strategy #1 Consume Protein

You don’t actually need to take your protein immediately post-workout, that’s a myth. But your overall protein for the day as well as the following day should be increased. Consider adding in some high protein meals, or taking a protein shake. This will help improve your protein balance, and your muscles will thank you for it!

Strategy #2 Sleep More

Studies have shown that increasing the amount of time you sleep can help you to recover better from exercise. Your testosterone and growth hormone levels are increased while you sleep, and these two hormones are essential for protein synthesis. Sleeping more will help you feel less fatigued the following day.

What should you do post workout?

Strategy #3 Active Recovery

Depending on the intensity of the workout, you may need a rest day afterwards. Ordinarily, this is seen as a day to lie on the sofa and rest. Don’t get us wrong, that’s still a good option. But active recovery may be even better! Active recovery involves low-intensity activities such as walking, stretching, yoga, or even a light jog. This will get blood pumping to your tired muscles but will not fatigue them further. This can help to reduce recovery time.

Strategy #4 Take a Creatine Supplement

As with protein, it doesn’t really matter whether you take creatine mono-hydrate before or after a workout. Just so long as you are taking it. Creatine has been shown to increase muscle size, increase strength, improve recovery, and it also has cognitive benefits. No recovery strategy should ignore this incredible supplement.

Strategy #5 Evaluate your Session

This isn’t so much a recovery strategy, but it is essential if you really want to make a difference in the gym. Too many people go into the gym following the same stale program, doing the same things, and never consider whether what they are doing is working or not. Measure your progress, record your workouts in a notebook, coach yourself, don’t train yourself

What should you do post workout?

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