What you do after a post-workout session is an important factor in yielding better results, such as muscle gain, or weight loss. A post-workout routine also helps you in maintaining the energy to the optimum, and restore vitality, making it easier for you to stick to the plan.
The 70/30 percent rule also plays a great role growth as taking the right diet should be 70 percent to 30 percent exercise for better recovery, says research. The article explains the steps need to be taken for a better result and improved recovery.
Remain Hydrated
It’s important to remain hydrated, especially if you work out intense, or break a sweat. Replenishing your fluids level improves your muscle flexibility, builds muscle, and protects them from soreness.
Drink at least 3-4 glass of water but sip by sip, or healthy drinks, such as juice, coconut water, or black coffee. Or you can choose low sugar sports drinks as they contain essential nutrients like glucose, fluids, and electrolytes lost during strenuous exercise to enhance endurance.
Do light workout on the rest day
While your muscles are on recovery mode, it’s still important to workout on the recovery days, such as walking, running, swimming, or yoga. Engaging in active recovery may help in preventing lactic acid build-up and help in improving blood circulation as well. Varying workout or forms may also help you in better muscle building or hitting the muscle in different forms for growth.
Do cool down after every workout
Always wrap your workout session with a cool-down session, it allows your heart rate to return to normal.
A proper cooldown can also help you to relieve stress, prevent muscle soreness, or prevent from any kind of injury. Consider wrapping your cooldown within 10 minutes.
Eat healthily
Don't forget to eat healthy and nutrient-rich food within 45 minutes of your workout session. This will help in replenishing muscle that would start the recovery process. Eat food that contains carbohydrates and proteins.
Carbs help you to recover glucose level, and protein aids in muscle recovery, it also provides amino acid to the body that helps in muscle repair and them to rebuild.
Don’t forget to include the above mentioned tips in your daily regime, advised by our expert Pradeep Maurya, National weightlifter, CrossFit trainer, founder barbell boss.
You can reach out to Pradeep Maurya with your queries at barbellboss.in@gmail.com
