If you want to get the most from each and every workout, you need to prioritize post-workout recovery.
The opportunity for muscle growth begins the moment you stop lifting, and that growth can’t happen without proper recovery. Muscles don’t grow in the gym; they grow after. When you lift heavy, muscles suffer microtears and are actually broken down via a process called catabolism. Immediately after you lift, your body begins repairs, but it needs your help.
STREEEEEETCH! Stretching probably doesn’t sound necessary when all you want is size, but it might be the most underrated necessity in muscle growth. By not having the necessary flexibility and muscle pliability, you short yourself on muscular gains in many compound lifts. For example, if your ankles are too tight, you can’t go deep enough in a squat to reap maximum benefits. Stretching is a great way to relieve muscular tension and dramatically downplay the soreness you experience later.
BOUNS: Prolonged stretching with moderate exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries.
Make foam rolling a added part to your routine! Much of the soreness that goes along with exercise occurs when our muscles and connective tissue running throughout the body become knotted. Rolling out muscles with foam can help remove those knots and prevent muscle imbalances from forming.
Recovery back rubs! A massage helps break up scar tissue and reduce stiffness associated with muscle repair. Massage from a therapist reduces muscle stiffness, promote circulation and induce a state of relaxation in the muscle, although research has been equivocal. It might be painful during, but a massage can be performed the night of a hard workout to remove scar tissue, adhesions in the muscle and restrictions in the fascia (a type of connective tissue that wraps around the whole body).
Drink water, then drink more, then drink again. Dehydration can reduce performance potential, but also delay the recovery process. Exercise and an increased metabolic rate both increase the body’s need for water!
What should i eat and when? Having a little protein before working out can trigger our bodies to start muscle synthesis (repairing and building more muscle) throughout and even after hitting the weights. e.g boiled egg. While a protein-rich snack can get the body ready for a great workout, after work out sipping on a protein smoothie or eating a protein-filled meal can ensure the body has enough fuel to keep on rebuilding. Size also matters. 20 grams of protein taken within two hours after exercise is the most effective amount to maximally promote muscle growth. Although never replace a meal with protein shakes.
Inferred Sauna- As the heat from infrared saunas increases your core body temperature, your circulation will increase along with it. Infrared sauna sessions stimulate blood flow, improve muscle recovery, and decrease pain and inflammation after intense exercise.
Get more sleep. Multiple studies state that sleep deprivation can have a significant negative effects on performance and recovery.Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout will make for stronger muscles and better endurance.