How to Recover After a Workout for Better Gains

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I know it’s very tempting to eat every greasy food on the menu, then lie down and forget about the world after a workout, but you know you can’t because that will make all your hard work turn to dust. But there are also other things that you do that may enhance or mess up with your entire system.

And here, we’ll share the tricks on how to recover after a workout that will help maximize your gains, without ever being tempted to eat unhealthy foods or giving up to gravity’s pull. To start, here’s an article written by Zack Zeigler on Muscle and Fitness that talks about the things you have to do after working out:

6 THINGS YOU SHOULD DO AFTER EVERY WORKOUT

Your workout doesn’t end after your last rep. To reap as many rewards as possible from each training session, you need to devote as much time to your post-workout routine as you do to everything leading up to your first set. Read more…

Stretching your body after your workout is as important as warming up. It regulates blood flow, enhances flexibility and balance, optimizes your range of motion, and reduces your risk of muscle soreness. It basically resets your body in its normal state.

Holistic health coach and personal trainer Holly Yates recommends these best post-workout stretches on Mind Body Green:

The 4 Stretches You Need To Do After Every Workout

Sometimes we just don’t have time to stretch. We rush through our workout and tell ourselves that we’ll stretch later, and then later never comes. The best time to stretch is directly after a strenuous workout, when your muscles are warm and you’ll benefit from increased blood circulation. Read more…

Finally, according to fitness model and nutrition expert Lauren Jacobsen, there are foods that can enhance your growth and fasten your recovery. Read the details on Fitness RX For Men:

4 Foods For Post-Workout Growth & Recovery

At one time, the post-workout meal was considered the most important meal of the day. Termed by some as the ‘anabolic window’, this post-workout time frame was considered the best time to replenish lost nutrients from a hard workout, including muscle glycogen and amino acids. Restoring these nutrients helped spark protein synthesis and glycogen replenishment. However, most research on post-workout nutrition was performed in a fasted state, meaning that the muscles were depleted and ready to soak up any and all nutrients you feed them. Read more…

To sum it up: learning how to recover after a workout effectively will surely get you to your desired body. You need to eat the right foods, particularly from the healthy fats, carbs and protein groups. Make sure you get them from the right food groups, not from the processed ones. You also need to practice the right habits like stretching, hydrating yourself and more.

Proper recovery is important not only to better your gains, but also to keep you away from muscle pain and soreness you might get after a hard workout.

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