5 Post-Workout Tips to Maximize Recovery & Results
5 Post Workout Tips to Maximize Recovery & Results
1) Drink Water After Exercise:
Drinking water immediately after exercise helps your body recover faster. Drinking water will help you replenish fluids lost during exercise.
You need to drink at least one glass of water every hour after exercising. If you don’t have time or energy to drink water right away, then take some ice cubes with you so that it becomes easier for your body to absorb the liquid within them.
2) Take Ice Cold Water Immediately After Exercise:
Ice cold water immediately after exercise helps your body recover faster. Your body needs to rehydrate itself quickly before you start training again.
If you are not used to drinking ice cold water, then try taking a small amount of warm water and adding it into the bottle of ice cold water. Then just fill up the rest of the bottle with hot tap water until it reaches your desired temperature.
3) Take Ice Packs:
If you want to speed up your recovery, then you should use ice packs on yourself. You can take a few ice packs and place them around your lower back and legs several times throughout the day.
You may also put a couple of ice bags over your head if you feel like it would help keep the pain down. Just make sure that these things aren’t too tight because they could cause injury.
4) Take a Massage:
Sometimes your body needs more than just rest after it has been through a tough workout. If you can, then you should try getting a professional massage.
Most people don’t like massages, but the truth is that this can help speed up your recovery significantly. If you don’t want to try going to one of these places, then you should ask someone you know if they are any good at giving massages.
The main reason why you are trying to recover as fast as possible is so that you can get back into the gym again. You may want to start working out every day, but that’s not necessarily a good idea no matter how enthusiastic you are about getting big and strong as soon as possible.
It’s best if you can give your body at least one full day of rest after every single workout. It is recommended that you take at least one or two full days off each week so that your body has a chance to fully recover.
If you have been trying to lose weight, then it is important to know what you can do to lose fat. It is true that losing fat can be easier than building muscle, but this doesn’t mean that it should be done without any thought or effort.
The tips below can help you lose weight and keep it off.
Losing fat doesn’t mean that you should eat whatever you want or not exercise at all. In fact, if you really want to lose fat, then you should exercise at least three times a week for at least half an hour.
This can be anything from jogging to playing basketball. As long as you get your heart rate up and start sweating, then your body will be burning calories at a much faster pace. Eat protein, vegetables, and fruit. This will help you to feel full longer and won’t raise your cholesterol as much as other types of food. Eat slowly and chew your food thoroughly. Put down your fork between bites and never eat when you are upset or distracted. These tips will allow you to feel more full and satisfied after a meal, which can lead to reduced cravings for unhealthy foods.
Foods to Avoid:
When trying to lose weight, you should avoid or at least greatly reduce your intake of high-calorie foods such as alcohol, pastas, breads, potatoes, rice, and anything else that is starch or sugar-based. It is also important to stay away from fatty foods like hamburgers, pork, bacon, whole milk, cream sauces, and so on.
While eating these things won’t necessarily cause you to immediately gain weight, they can have a negative effect on your weight if consumed on a regular basis.
Where To Buy Your Supplements:
With all the different supplements on the market today, it’s often difficult to know which ones work and which ones are a waste of money. When trying to build muscle, it’s a good idea to start with a good protein powder.
Your muscles are made up of protein, so it only makes sense that you should consume more of it in order to grow bigger and stronger. Likewise, you’ll also want to consider creatine since this will allow you to do more reps and sets while in the gym, which should lead to more muscle growth over time.
One supplement that you may not have heard of is Leucine. This is an essential amino acid that serves to activate certain hormones that play a role in muscle growth.
In other words, it helps your muscles grow and recover more efficiently than they would without it. The best way to take it is before bed because this is when your body is more responsive to hormonal changes.
It’s also a good idea to consume more glutamine. This also helps your muscles grow and recover from workouts.
It can be taken either before or after a workout. Most people prefer taking it before because this is when their muscles need it the most to help them grow.
In order to build muscle, you must eat throughout the day. This is especially true if you are trying to gain mass faster.
It’s a good idea to consume roughly 1 gram of protein per pound that you weigh. So if you weight 180lbs, then you should be getting at least 180 grams of protein daily.
You should also consume 1 to 2 grams of carbs per pound of body weight. If you are serious about building muscle, then try to get most of your carbs from vegetables.
Eat fruits as well because they provide far more than just carbs. They provide vitamins and minerals that are essential for gaining mass.
As far as how much weight you should be trying to gain, that’s going to vary from person to person. In general though, most people can expect to gain somewhere between 0.5 to 1 pound of muscle per week.
Of course this is only assuming that you are working out and eating correctly.
The most important thing is to be patient and always listen to your body. Some weeks you may gain more weight than usual, while other weeks you may not gain anything.
As long as you are consistently eating a caloric surplus and working out, your body will eventually grow to match your lifestyle.
So there you have it, everything you need to know in order to build muscle effectively. It’s really not all that difficult.
It simply takes dedication, patience, and a whole lot of heavy weight lifting. And when you do build muscle, make sure to send me a photo. I’d love to see what you look like when you are done!
You Might Be A Weightlifter If:
1) You count by reps
2) You count by sets
3) You count by meals
4) You count by days until your next competition
5) The only time you wear a shirt is to the gym
6) You dream about competitions
7) You can name the top 10 heaviest-lifters of all-time
8) You’ve been called a “faggot” or a “pussy” because you lift
9) You’ve been called a “fag” or a “girl” because you don’t
10) You’ve been called both for the same reason
11) You’ve thought about changing your name to “Conan”
12) You’ve been threatened with violence after people learn what you do
13) You get angry when girls wear yoga pants in public
14) You get angry when girls don’t wear yoga pants in public
15) You only wear black clothing
16) You walk around hunched over unless you’re actively lifting something
17) You can’t walk more than 15 feet without seeing a dumbbell or kettlebell and thinking “I could grab that and kill someone!”
18) You can identify different types of squats, even if they aren’t being performed
19) You can identify different types of deadlifts, even if they aren’t being performed
20) You have the internet security software to ensure you aren’t viewing weightlifting videos at work
21) Your computer background is either a picture of yourself lifting, or a meme about weightlifting
22) You strictly adhere to either a “peak week” protocol or a “taper week” protocol for competition days
23) You drink more milk than the entire population of Sweden
24) You make all your friends sign liability waivers before helping you lift
25) You have to constantly remind people you aren’t a wrestler
26) You have more knowledge about sports medicine than most physicians
27) You can say things like “clearly this is a medical problem that needs to be addressed by a physician” and people actually listen
28) You actually know what the term “glute hamstring pull” means
29) You’ve ever said “this can’t possibly go wrong!” before attempting a lift
30) After a bad day, you believe a nap is just an excuse for weak people to rest
31) You believe that deadlifting the equivilent of your bodyweight is “too easy”
32) You own more than three weightlifting shirts
33) You take more selfies than a teenage girl
34) You actually find “selfies” to be incredibly offensive and illogical
35) You believe that every competition should be held in a squat cage
36) You have ever watched someone get crushed under a bar and thought, “Holy crap! That looked painful!
37) You’ve ever heard a snap during a heavy lift and felt more excited than scared
38) You don’t get why people would “cheat” in the sport of lifting
39) Despite this fact, you’re always looking for new ways to gain an advantage
40) You find that the term “powerlifter” is offensive
41) You constantly refer to yourself as a “weightlifter” despite knowing the sport is called “powerlifting”
42) You refer to powerlifters as “those guys who only lift two times my bodyweight”
43) You have more than one pair of lifting straps, and use the “softer” ones for deadlifts and the “stiffer” ones for squats
44) You believe chalk should be legal, and wonder why anyone would need to “oil up”
45) You use a mix of chalk and baby powder because it gives you a better grip than either one by themselves
46) You eat chalk by the fistful
47) When you’re feeling lazy you try to think up ways to “cheat”
48) You’ve gotten that “cheat” down to a fine art
49) You severely underestimate how strong you really are
50) You feel offended by the “no shirt, no shoes, no service” signs at commercial gyms
51) You actually own a “raw” denim jacket
52) You see “raw” denim jackets as the only sensible article of clothing for weightlifting
53) You were planning on entering the “raw” denim contest, but then you hurt your back
54) You have ever tried to convince someone that a “c&p” shirt is more than appropriate gym wear
55) You find yourself in the middle of a conversation about politics, religion, or anything else you find boring, and think to yourself, “I should be deadlifting right now”
56) You carry a 45lb plate in your bag “in case there aren’t any available”
57) You have ever had someone accuse you of “cheating” because you were using straps
58) Even if you’re not using straps, you believe that the statement, “straps are for beginners,” is a personal attack on your manhood
59) You’ve ever been caught using straps by someone who then asks, “Why the hell are you using those? Are you seriously too weak to pick up a weight without the aid of straps?” 60) You respond with, “Trust me, I’m a lot stronger than you think,” and then feel offended when they just walk away
61) You’re too embarrassed to admit that you suffer from “bad-lift-linitis”
62) You’re too embarrassed to even ask what it means
63) You believe that you could easily out-bench, out-squat, and out-deadlift many powerlifters
64) You have ever considered collecting comic books, but instead collected weightlifting memorabilia
65) You have a vivid imagination
66) You’ve imagined yourself as a super-hero with the strength of 10 men
67) “The Incredible Hulk” was your favorite super-hero as a kid
68) Your nickname in grade school was “The Weener”
69) You were bullied, and you had no idea why
70) You have an unnatural hatred of baby blue lifting shirts
71) You have an unnatural hatred of the color pink
72) You have an unnatural hatred of “bikini bridge”
73) You have an unnatural hatred of hip belts on weightlifting belts
74) You have an unnatural hatred of the color “pink”
75) You have an unnatural hatred of people who don’t lift
76) You have an unnatural hatred of people who don’t deadlift
77) You have an unnatural hatred of wrist wraps
78) You have an unnatural hatred of people who wear wrist wraps
79) You have an unnatural hatred of the color “pink”
80) You have an unnatural hatred of the phrase, “You’re too skinny,” which was said to you on a daily basis in elementary school
81) You have an unnatural hatred of the phrase, “You’re too skinny,” which was said to you on a daily basis in middle school
82) You have an unnatural hatred of the phrase, “You’re too skinny,” which was said to you on a daily basis in high school
83) You have an unnatural hatred of the phrase, “You’re too skinny,” which was said to you on a daily basis in college
84) You have an unnatural hatred of the phrase, “You’re too skinny,” which was said to you on a daily basis in medical school
85) You have an unnatural hatred of the phrase, “You’re too skinny,” which was said to you on a daily basis in residency
86) You have an unnatural hatred of the phrase, “You’re too skinny,” which was said to you on a daily basis as an attending
87) You have an unnatural hatred of when your mother says, “I told you so”
88) You have an unnatural hatred of the phrase, “I told you so,” period
89) You have an unnatural love of fruit smoothies
90) You have an unnatural love of blended scoops of ice cream
91) You have an unnatural love of blended bananas
92) You have an unnatural love of blended fruit
93) You have an unnatural love of blended anything
94) You have an unnatural love of the word, “blended”
95) You have an unnatural love of blended deaths, such as “blending,” or “being blended,” or “blend yourself”
96) You have an unnatural hatred of the movie, “The Blender Incident”
97) You have an unnatural love of the color green
98) You have an unnatural love of the color “green”
99) You have an unnatural love of the phrase, “Go Green”
100) You have an unnatural love of the “Green Bay Packers”
101) You have an unnatural hatred of the “Minnesota Vikings”
102) You have an unnatural love of the “Dallas Cowboys”
103) You have an unnatural love of the color blue
104) You have an unnatural love of the phrase, “Go Blue”
105) You have an unnatural love of the movie, “Blue Crush”
106) You have an unnatural hatred of the movie, “Finding Nemo”
107) You have an unnatural hatred of clowns
108) You have an unnatural hatred of the circus
109) You have an unnatural love of circuses
110) You have an unnatural love of the “Z-Fighters” from Dragonball Z
111) You have an unnatural love of martial arts
112) You have an unnatural hatred of “THAT MOVIE!”
113) You have an unnatural love of the movie, “Finding Forrester”
114) You have an unnatural love of the color orange
115) You have an unnatural hatred of “Peanuts”
116) You have an unnatural love of “Snoopy”
117) You have an unnatural love of “Schroeder”
118) You have an unnatural hatred of “Charlie Brown”
119) You have an unnatural love of the “Peanuts Gang”
120) You have an unnatural hate of the phrase, “Be prepared,” which was said by “Kurtz” before he died
121) You have an unnatural love of the movie, “Apocalypse Now”
122) You have an unnatural love of the movie, “Full Metal Jacket”
123) You have an unnatural hatred of the phrase, “Sarge!
What I’m doing?”
124) You have an unnatural love of the phrase “Choke on ’em!”
Sources & references used in this article:
- Chocolate milk: a post-exercise recovery beverage for endurance sports (K Pritchett, R Pritchett – Acute Topics in Sport Nutrition, 2012 – karger.com)
- Effects of protein supplementation on performance and recovery in resistance and endurance training (HP Cintineo, MA Arent, J Antonio, SM Arent – Frontiers in nutrition, 2018 – frontiersin.org)
- The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength (J Antonio, V Ciccone – … of the International Society of Sports …, 2013 – jissn.biomedcentral.com)
- Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals (JJ Outlaw, CD Wilborn, AE Smith-Ryan, SE Hayward… – Springerplus, 2014 – Springer)
- A multidimensional approach to enhancing recovery (I Jeffreys – Strength and Conditioning Journal, 2005 – search.proquest.com)
- Ingesting a post-workout vegan-protein multi-ingredient expedites recovery after resistance training in trained young males (F Naclerio, PhD, M Seijo, PhD… – Journal of Dietary …, 2020 – Taylor & Francis)