You just killed your circuit routine or smashed your last set and reps of squats, but you're not done yet! For the best health and exercise results, you need to top off every session with these 3 post-workout tips.
Eat Some Protein and Carbs
Skeletal muscle is a highly plastic tissue that can undergo rapid remodeling particularly during the periods following an intense workout. In order to push the muscle protein balance in the positive direction so that muscle growth and recovery can take place. It is important to consume an adequate amount of protein, including branched-chain amino acids (bcaa) wolvamine after a vicious workout.
As far as how much protein you need and how fast you need to consume it all depends. Exercise like running and lifting weights tends to lead to more muscle damage than [low impact] exercise such as yoga. It may be necessary to consume higher amounts of protein and amino acids after intense exercises that cause more muscle damage in order to promote optimal muscle repair and recovery.
Following some workouts, you may need more carbs than protein. Most studies show that post-workout foods and drinks with a 3:1 to 4:1 ratio of carbs to protein are ideal for exercise recovery. This means for every gram of protein you consume following a workout, you likely need three to four times as many grams of carbs.
Why so many you ask? Insulin which your pancreas releases when you eat carbs helps amino acids from protein enter muscle cells for repair and recovery. Opt for whole carbs from natural sources like whole grains, dairy and fruits.
Stretch All Muscles That You Worked
Static stretching (bending and holding) is best for after your workouts. Pre-exercise static stretching can reduce levels of power, strength and explosive performance during the workouts. When performed immediately after your workouts, however, static stretching can help you cool down, increase muscle relaxation and also potentially get tight muscles back to their resting lengths.
Immediately following your workouts when your muscles are still warm, spend 30-60 seconds stretching each muscle that feels tight.
One study found that free weights are covered in 362 times more bacteria than a treadmill and a toilet in 74 times more bacteria than a water faucet. Once the bacteria becomes trapped on your skin and in your workout clothes, those germs then thrive in hot and sweaty environments.
The best way to nix them is to get those dirt and sweaty clothes off ASAP and scrub up with an antibacterial wash. If you are taking a shower in a gym environment, it's a good idea to keep shoes on your feet at all times.
If possible make sure to keep your dirty workout wear separate from other belongings and wash them as soon as you get home using your washing machines sanitize cycle (if it has one) hot water or bleach (if you're working with whites). The heat setting on your dryer can also help kill any germs that weren't washed away.
We hope these tips can help you maximize your future exercises.
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