The workouts actually help you to achieve your goals of the bodybuilding but, there is Post Workout recovery which is more crucial.
Unfortunately, the passion towards your goals may distract and down the motivation due to over-training.
Everyone has a dream to get the chiseled and athletic physique but the extreme type of workouts can cause the damages of muscle, fatigue, and chronic soreness.
To get a dream body is not possible for everyone, there are many obstacles are present in this road.
The workouts give you an amazing body. Despite eating the right kind of food and the workout, recovery also plays an important role to give you success.
Lifting of weight for a longer time period without taking rest is not only responsible for the building of muscle. The recovery and the rest time period are essential for improving the strength and power.
If you are tired from the fatigue and this type of issues and want an easy solution so, this article is suitable for you.
Do you really want to get the results from your workout? This time is to focus on extreme efforts.
More probably, you workout was very tough and you did notice the result.
You need to understand the logic of recovery time period and the work out.
Growth Of Muscles And The Post-Recovery
The growth of muscle demands depend upon the lifting of weight and other workouts but, it is not possible without the recovery time period.
The over-lifting of weight can actually cause the micro tears called as the catabolism. This is the most common mistake, which is doing by the beginners during their workout session in a gym.
After over-lifting of weight, your body begins the process of catabolism. In other words, your muscle tissues begin to break down, loss of body fluids, as well as it affects the overall health.
Exceeding the limit is a good thing but, the more limit can create the stimulus for the growth and destroying the muscle.
If you want to take more advantage from the workout so, you need to adjust your recovery time period with the maximum gain.
The rest and recovery are very important in the fitness and sports world.
Recovery is not only important in the bodybuilding as it is also important in the strength training, spinning, dancing, and running.
Your body needs the repair process after every workout to re-energize and the performance allows your body to train more effectively
Why recovery is important for your body because of the following reasons such as:
- It repairs the damaged muscle tissue
- Support the bigger muscle fibers
- Build up the strength
- Stores the energy
- Relieve the aches and pain from the exercise.
Recovery is the main part of every workout that plays an important role to maximize the growth of muscles and reduces the risk of
The muscle requires almost 24 to 48 hours of the repairing and building of muscle tissues.
Here, in this article, I have mentioned some of the important tips and techniques that can help you to recover after a workout or the Post Recovery.
1. Take Quality Sleep And Lower The Stress
Sleep is one of the most important parts and it is requires by your body after the exercises.
It can reduce the tolerance level, alter the mood, and reduces the fatigue. The muscle building hormones are increasing during the sleep while irregular sleep pattern interferes to the muscle hypertrophy.
The irregular sleep patterns can affect your energy level, level of strength, training tolerance and other moods that may destroy your motivation in the gym.
If you take care of the sleep cycle so, your body also stimulates the muscle building hormones while you are in the sleep. The recommended time period for sleep is 7-8 hours. You should avoid all of the distractions before sleep such as the sound and the sleep.
The stress is common during the exercise and it can interrupt your workouts. You can reduce the stress by taking the proper sleep or add the walking, yoga, cycling, swimming, and the lighter weight lifting in your routine.
2. The Nutrition
The consumption of food before and after workout matters throughout a day. It has a greater effect on the growth of muscle.
You should select those foods that help your body in the recovery process. If you want to eat so, it is better to eat before starting the workout.
To prevent the muscle breakdown, you can take the fruits, vegetables, and green tea.
Add sweet potatoes, quinoa, fruits, oatmeal, and pasta as a source of carbohydrate.
Eggs, Greek yogurt, cottage cheese, tuna, protein, and chicken bar as a protein source. Avocado, nut butter, and trail mix as the fat.
The best foods for the Post workout recovery are:
- Nuts and dried foods
- Pumpkin seeds
- Tart cherries
You can pick up foods from this sample like Grilled Chicken With Roasted Vegetables, Avocado, Tuna, Crackers, Oatmeal, Pita, Hummus, Rice Crackers, Peanut Butter, Skim Milk, Banana, Protein Shake, Quinoa Bowl, Pecans, And Berries.
3. Avoid Overeating
Eating plays a very important role in the recovery process. Excessive exercise and heavy training can actually limit the fitness goals and the recovery efforts.
One of the main things is that focus on what your body says to you. If you are feeling tired so, you need to take the complete rest.
Together with the diet, you need to check your essential vitamin levels such as Vitamin D.
4. Snack For Post Recovery
Selection of any kind of the snack is really mattered to your post recovery. Addition of the well-balanced carbohydrates and the protein really help you to restore the glycogen and insulin levels in your body.
The overall mechanism allows your body to regulate the synthesis of protein and prevent the body from the breakdown of muscle tissues.
5. Use Foam Roller
One of the obstacles in the bodybuilding is that the muscles and connective tissues become knotted.
The muscle soreness also called, as DOMS is common after lifting of weight.
Using the foam roller can actually help you to massage the sore areas, reduce the muscle stiffness, and improved the circulation of blood and allow the recovery process.
The foam roller also plays an important role to reduce the stress hormones called as cortisol that interferes to the recovery process.
6. The Post Recovery Supplements
There are many pills and the supplements are available. The pills and the powders are marketed for those people who have an interest in the nutrition and fitness, and the sports.
The excellent choice for you is to drink a glass of chocolate, milk, protein, fast-acting carbohydrates, and the natural sugar that your body craves after admission in the gym.
Most of the supplements are overpriced and ineffective. There most common Post-work supplement is whey protein that fulfills the protein requirement of your body and base chain amino acids BCAAs that prevent the breakdown of muscle tissues.
Adding the BCAAs into a glass of water before and after the workout can actually help you to the growth of muscles and improve the process of muscle repair.
The Fish oils are also important in the recovery and omega-3 fatty acids that can overcome the inflammation to the joint areas.
The post workout protein is vital and there are almost 20-50 grams of the protein depending on the body weight.
Whey protein is the most popular protein that is convenient to use.
The topmost supplements for the Post workout recovery are:
- Citrulline Malate
- Nitric oxide
- Waxy Maize Starch
7. Take Plenty Of Fluids/Water
According to the studies, there are many individuals who are experienced with the deficiency of lost fluids. Drinking water can actually help your body to detox from the toxins.
The dehydration is one of the reasons that can weaken your strength or endurance that make your journey more prone to the injury.
Hydration is also an important part of the workout and helps your body to maintain proper temperature of the body.
Staying hydrated before and after the workout can actually promote the glycogen synthesis and the recovery process as well as make your joint health good and the lubricated as well.
8. The Stretching
The stretching is the most important part of the workout. You may focus on the muscular gains and different compound lifts.
It does not sound perfect in the muscle growth but, it is the most important part that you should do before and after every workout.
Avoiding the stretch can cause the soreness of muscle and stiffness. Stretching can help your body to reset the posture and position, decreased risk of injury, reduced back pain, improved blood supply, and reduced the muscular tension.
The combination of stretching with the diet and exercise can actually allow your body to recover.
The most common stretching exercises are:
- Butterfly Groin stretch
- Lying quad stretch
- Lying hip stretch
- Shoulder stretch
- Triceps stretch
- Calf stretch
9. Avoid The Mistakes
One of the most common mistakes is that you serve the more time in the gym without taking proper recovery time period.
- You should give one or two days off between workouts on the same group of muscles. The days can be change if your exercise type is heavy.
- The connections of rest days totally depend upon the type of exercises. You can take off for a week from the heavy weight exercises in order to avoid the muscle tears and any kind of injury.
- No matter, how your diet and workout is well defined, you need to take the rest and recovery time-period as well.
- You cannot reach toward your goals without taking any rest time-period.