Doing Post Workout and Nutrition

Before doing post workout, research suggests there is a window of opportunity, which lasts up to one hour after a workout. In fact, some studies have showed that participants who consumed protein immediately after their workout versus a placebo gained 'significantly' more muscle size and strength than those who consumed it two hours removed from their workout.

The focus shouldn't be on how fast you recover, but instead on how productive your recovery is If you constantly obliterate your body to complete and utter exhaustion with every workout, this damage accumulates over time and your body will revert its energy to repairing the downstream effects of the damage rather than building new muscle. By now, most people understand that the foods they eat after their workout and throughout the day factor into the quality of their recovery. The foods you eat before a workout can also play an important role in pre-empting the tissue-rebuilding process once the workout is over. Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterward. For this reason, choose your foods wisely. Make sure you get high-quality, lean protein along with some complex carbohydrates, especially if you plan on an intense workout. I recommend consuming your meals roughly two hours prior to your workout to avoid digestive issues or cramps.

Stretching is a great way to relieve muscular tension and potentially downplay the soreness you experience later. Prolonged stretching with moderate exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries. While on the subject of post workout nutrition, you should consider including a source of potassium in your post-workout cocktail. Your potassium reserves will inevitably be sapped from an intense workout session. Potassium, among other nutrients like sodium and calcium, is a key mineral which plays a role in muscular energy. Bananas or potatoes are good potassium sources. Bananas go with nearly everything, but mashed potatoes in your first meal following the workout are also winners. Sleep is not just for relaxing. This is the necessary downtime that your body needs to restore itself from post workout.

Sacrificing hours of sleep over a long period of time can even make you mentally weaker and negatively impact your drive in training sessions. At least seven hours is the ideal target to hit, although many people, including athletes, may need up to nine hours. Find ways to make changes in your day that will allow you to get to bed earlier. The opportunity for muscle growth begins the moment you stop lifting, and that growth can't happen without proper recovery protocol. Muscles don't grow in the gym; they grow after. When you lift heavy, muscles suffer micro tears and are actually broken down via a process called catabolism. Immediately after you lift, your body begins repairs, but it needs your help.

If you want to get the most from each and every workout, you need to prioritize post workout recovery in order to maximize recovery, stay on top of your game, and ensure maximum gains.