It can be easy to get carried away with pumping yourself up for your big workout. But some people forget to take the right steps after a workout. Sometimes, what you do post-workout is the most important thing for getting results. Since mass gaining mostly occurs while you sleep, you want your body to be primed for recovery.
Focusing on recovery also helps to prevent injuries and gives you more energy for training the next day. There are a few simple steps you can take after your workout to boost recovery. Here are some of the things you’ll want to do.
Eat The Right Foods
An ideal way to get your body in recovery mode as soon as you leave the gym is to eat a nice, big post-workout meal. You’ll want plenty of protein to feed your muscles. It’s also best to get a generous serving of carbohydrates to restore your glycogen stores.
Lean chicken or fish with a helping of a complex carb like rice or pasta is ideal. Mix in some veggies for extra health benefits, and maybe some sauce or seasoning to spice things up. The protein will boost muscle synthesis and carbs stop your body from breaking down muscles.
There are plenty of other great options for post-workout meals. Just make sure you eat something fast to help your body with the recovery process.
Take The Best Supplements
You should never go too overboard with supplements, but certain ones can help your body recover after a tough workout. Whey protein is the main one people take. This gives your body a helping of fast-digesting protein to keep your muscles from breaking down.
Another option is thermogenics. Colloquially known as fat burners, these are mostly designed for toning up. However, many of the natural ingredients can help aid in recovery processes. You might want to learn more about the uses of thermogenic supplements.
BCAAs are also commonly used for recovery. They provide your body with a dose of amino acids to help repair your muscles.
After a workout, you should always have a short cool-down period for your body. One of the best things to do after working out is stretching.
Stretching can help improve muscle flexibility, reduce soreness, and prevent injuries. All of this goes towards better recovery for your body.
It’s worth learning more about the benefits of stretching. It can be a big help in boosting recovery, so it’s a wise idea to incorporate a stretching routine to the end of your workout.
If you want to boost your metabolism, gain more muscle, and help your body recover, you must take your sleep seriously. A quality rest of 7 hours a night is the minimum recommendation. However, for those who participate in strenuous activity, you may want up to 9.
Many of your body’s natural recovery processes, such as muscle reparation, happen during sleep. Being well rested will also reduce fatigue, improve mental focus, and prevent illness. It’s essential for everyone, especially if you exercise often.
The benefits of sleep for recovery and health can’t be stressed enough. If you’re having trouble sleeping, take measures to fix it. It’s the most important aspect of recovery.