So, you've finally managed to conclude a grueling workout session—completely drained, drenched in sweat and feeling the satisfying sense of achievement. However, the journey doesn't end here. The actions you take after exercising are as important as your actual gym routine. This post-workout period is critical for recovery - it's when your body takes on the task of mending and improving muscles that have pushed their boundaries during an intense workout. To delve into effective post-workout habits for muscle rejuvenation, we spoke with TJ Mentus, CPT,a Certified Personal Trainer at Garage Gym Reviews who shared his top nine recovery tips to make sure your gains from workouts don't go unnoticed.
These expert-proven methods can help heighten the impact of your training sessions while also reducing risk of injuries making sure that whether you're inside or outside a gym environment—you'll always be prepared and perform at optimal levels. Regardless if you're experienced weight lifter or passionate about yoga routines or cardio regimes —your body rightfully demands accurate recuperation.Research has shown that during this time frame, our muscles undergo repair and adaptation which ultimately ensures better preparation for future progress.
Continue reading to acquaint yourself with valuable post-gym habit techniques that could maximize muscle improvement allowing fuller utilization out of every drop sweat despite how strenuous working out might feel so it refrains from leading towards overexertion or burnouts.
Take a breather.
Vital to the post-intense workout period is the act of unwinding. As pointed out in a research conducted in 2022, featured in Sports Medicine-Open, decompressing post-exercise initiates your recovery stage and helps prevent 'resistance fatigue' that could come after working out. Doing something as simple as taking an easy stroll or performing light stretches can progressively lower your heart beats per minute and help avoid muscle stiffness.
Mentus opines,"Post a rigorous workout session, it's essential to steadily allow both, your cardiac rhythm and nervous system, to return to their pre-workout state." He further adds "This action paves way for initiating the recovery process. Engaging yourself in about five-to-ten minutes of mild intensity exercise such as walking or stretching comes highly recommended after finishing up with any kind of physical exertion; this aids returning your body back into balance."
Fuel up with Protein
Your muscles heavily depend on protein for muscle growth- it's a well known fact. There's abundant research supporting this claim. To initiate your muscle repair and development, consider having a protein shake, some Greek yogurt or lean chicken.
Regarding the quantity of protein needed, Mentus suggests: "Strive to consume 25 to 30 grams of protein post-workout to assist in rebuilding the worn-down muscle tissue following exercise. Preferably, ingest your protein within a two-hour window after exercising. Plus, ensure that at least 30% of your total daily calorie consumption is from proteins to stimulate further muscle development."
Embrace Carbohydrates.
Carbs should not be feared, especially after a physical workout. Foods rich in complex carbohydrates such as brown rice or sweet potatoes are significant sources of energy restoration needed for your upcoming workouts. These carbohydrates break down into glucose, which directly contributes to muscle protein synthesis.
Mentus elaborates that "the body and muscles particularly use carbs for generating energy during exercises." Inadequate fueling could result in compromised performance and less impressive outcome from your work out sessions. He suggests consuming a snack containing 40 to 50 grams of high-carb prior to exercising can contribute significantly towards muscle energizing. Additionally, nutrition from post-workout meals should constitute between 20 to 30 percent of daily carbohydrate consumption.
Engage in Foam Rolling
Foam rolling can be equated to a mini massage for your muscles. According to a study conducted in 2015 and the research published in Journal of Athletic Training indicates that foam rolling is effective not only at easing muscle fatigue and soreness, but it also enhances muscular performance. Furthermore, it assists with tension and knots release which ultimately lead to flexibility improvement and post-workout pain reduction.
It's been found by Mentus that "foam rolling along with soft tissue exercises are crucial for loosening up tight muscles as well as reducing muscle soreness. This practice can help decrease inflammation while increasing blood flow delivering more nutrients required for rejuvenating your muscles."
Make Sleep a Priority.
One scholarly survey mentions that lack of sleep can hinder muscle regeneration and potentially deteriorate your immunity. "The most critical element for recuperation is sleep," asserts Mentus. "This is the time when your body gets a chance to unwind and mend itself from the preceding day's activities. When deprived of sufficient rest, your body disintegrates at an expedited pace exceeding its repair rate. Scarcity of sleep could lead to elevated stress levels, unwelcome alterations in hormonal balance, energy depletion and cognitive function degradation. Strive to attain not less than eight hours of nocturnal rest and aspire to retire by 10 PM or earlier."
Individuals are resorting to 'Cricketing' their feet as a quick method for dozing off faster - claiming positive results.
Stay Hydrated.
Staying adequately hydrated plays a crucial role in workout performance as well as muscle recuperation. Mentus explains, "The human body is primarily composed of water, that's why it's vital to stay hydrated. Aside from water, optimal hydration requires the appropriate balance of electrolytes. Crucial electrolytes include sodium, potassium, magnesium, calcium, chloride and phosphate. A significant dehydration can lead to symptoms like cramps, mental confusion or dizziness.”
Flex.
A study reveals that dedicating a few minutes to stretching after exercising could alleviate muscle discomfort. "Post-exercise, our muscles tend to tighten and flexing them helps prevent this," Mentus elucidates, "It also provides a smooth low-impact activity which facilitates blood circulation into your muscles enabling nourishment delivery."
Immerse in an Ice Bath
A dip in an ice-infused bath might appear drastic, yet studies indicate that such baths can diminish muscle aches and inflammation. This practice isn't for the squeamish, but numerous individuals attest to its advantageous effects. Mentus explains, "Ice baths are efficient at lessening swelling and discomfort. Chill water up to 53 degrees Fahrenheit then submerge yourself for five to ten minutes for optimum results."
Relish a Sauna Experience
According to an updated research featured in Biology of Sport, saunas contribute to relaxation, enhance circulation, and amplify muscle recovery. Moreover, a rewarding sauna session can feel rejuvenating after an intensive workout. As per Mentus, "The warmth emitted via a sauna helps in loosening stiff muscles while speeding up the recovery process. If you indulge in a sauna before your exercise regimen it aids in pre-heating the body thereby averting post-exercise stiffness." However, make sure to limit your sauna sessions within 30 minutes; exceeding this duration could potentially exert excessive strain on your system.
