The basis of a workout is to fatigue your muscles to improve strength and define their outlook. But these qualities don’t come during the workout, but after. How you manage the post-workout determines if you make any improvements or remain in the same state.
Considering the goal of post-workout is to take things easy, it seems counterintuitive that it is crucial to your plans as a bodybuilder or weightlifter. Or, perhaps, you want to stay fit. It’s best to switch to your post-workout routines immediately after working out and keep up the pace until you return to the gym again.
What to do immediately after your workout
Just because you are taking things easy post-workout doesn’t mean you can laze about. On the contrary, there are important moves you ought to take instantly, such as:
The best way to round up your workout and transition into post-workout is through a cool-down. During this phase, your heart rate gradually decreases to its standard per-minute count. This also stops blood from coagulating in the lower extremities, which can trigger dizziness and disorientation. All in all, cool-down helps with muscle recovery, injuries, and stress that working out induces on the body. Try a savasana for five minutes after your main workout.
Add stretches to your cool-down routine to lower tension in the muscles. Do this for about 5 to 10 minutes to help transition the body into a resting or pseudo-resting state.
You can speed up muscle recovery by including a massage in your post-workout routine. Studies found that doing so lessened sore muscles and boost performance during your next workout session. Working out the lactic acid buildup from your muscles won’t be easy, rest assured, but it sets you up for major relief in the future.
What you eat during post-workout is also crucial to your bodybuilding goals. Here is some expert advice on what to do:
Hydration during and after a workout is key. Drink enough water. When you work out, you produce sweat, which is the body draining its water reserves for thermoregulation. Dehydration causes headaches, muscle cramps, and fatigue and can affect future performance.
You can boost your diet with supplements and protein shakes that encourage muscle growth and development, such as weight gainers, branched-chain amino acids (BCAAs), creatine, beta-hydroxy beta-methyl butyrate (HMB), protein supplements, beta-alanine, etcetera.
It can be hard to choose the right supplements and/or steroids for pre-and post-workout. Not to worry, click here to learn about your options, such as L-glutamine, an amino acid required by the body for protein production. Thus, it contributes to muscle growth, creates a perfect internal environment that treats muscle soreness and promotes recovery, and repairs damages caused by working out. L-glutamine also improves metabolism and is great for weight loss.
Get your proteins in
Proteins are the core of muscle development since they help in rebuilding and repairing the tissues after a workout. So, go for meals that are rich in high-quality carbohydrates and proteins, such as cheese, whey protein, low-sugar protein bars, fish, cheese, eggs, milk, seeds, soy foods, nuts, yoghurt, lean meats, etcetera.
Up your magnesium intake
Finally, don’t forget to get your magnesium levels up. This nutrient is required in just about every bodily process producing energy, controlling blood glucose levels, synthesizing proteins, and maintaining nerve and muscle function. We lose magnesium during perspiration, so consider increasing bodily stores but eating foods like avocado, cashews, milk, dark, leafy vegetables, fish (halibut and wild salmon), almonds, and sesame seeds.