You plan every workout, agonizing over exercises, Intensity, and rest period length. If you are really meticulous, you also periodize your workouts so that you can make consistent gains over time. However, It’s Important to remember that your workouts serve only to Impart a stimulus to your body. It Is how you adapt to that stimulus that determines your body’s response to the workout. This Is where recovery comes Into play. If your recovery strategies are strategically planned and Implemented, you will be able to optimize the results of your training program.
There are some basic fundamentals of nutritional recovery… things you should do In the few hours following every workout…each with Its own Important role to play In the process. These strategies have been shown to maximize muscle protein synthesis and suppress muscle protein breakdown. This translates to bigger, fuller muscles, more strength and yes, less body fat.
Again some people might require more protein than others. What I am about to mention Is based on what I see, researched, and learned through my schooling.
Drink or Eat:20-30 grams of high-quality whey protein
When: Within an hour after your workout
Why: 20-30 grams of whey protein contains the necessary amounts of the anabolic amino acid leucine which has been shown to maximally stimulate rates of muscle protein synthesis.
Eat or Drink: Yes I know what you are thinking they are sports drinks that aren’t loaded with crap that help not only get your protein In but also get the good carbs In as well. 1 gram of carbohydrate per kilogram body mass, Ideally from glucose, sucrose, maltodextrin, or glucose polymers, which digest faster.
When: Immediately after your workout and then again one hour later.
Why: Carbohydrates Induce the secretion of insulin. This reduces the rate of protein breakdown, which Improves net muscle protein balance and ultimately results In greater Increases In lean body mass.
This section Is for all of my supplement takers out there. If you take supplements then read on If you don’t then you can skip to the next section not unless you are Interested In learning about supplements then read on.
Approximately 5 grams of creatine monohydrate
When: Immediately after workout along with the carbohydrate and protein ingestion.
Why: To keep muscle fibers saturated with creatine, which has been repeatedly associated with increases in maximal strength and lean body mass.
For a 200-pound male, he would Ingest 30 grams of whey protein, 90 grams of carbohydrates, and 5 grams of creatine Immediately after his workout. One hour later, he would Ingest another 90 grams of carbohydrate. For a 125-pound female, she would ingest 20 grams of whey protein, 55 grams of carbohydrate, and 4 grams of creatine immediately after the workout and then another 55 grams of carbohydrate one hour later. Remember, the Ingestion of the protein and carbohydrates together work In a synergistic manner to Improve net muscle protein balance by maximizing protein synthesis and minimizing protein breakdown. The key compounds working here are leucine (contained In high amounts In whey protein) and Insulin (secreted by the pancreas In response to the carbohydrate Ingestion).
The creatine supplementation serves to maintain elevated creatine-phosphate stores In the skeletal muscles, which maximizes chronic adaptations to training programs. The science of nutrient timing and recovery has validated the effectiveness of these nutrients, In these amounts, for the best results. If you are not currently employing these nutritional techniques, Implement them for a few weeks and determine for yourself If you are stronger, leaner, and better recovered from your workouts.
Push The Barrier
No pain, no gain! Has probably been spat In your face as you struggled to rack a one-rep max bench press. Pushing beyond your limits Is a good thing, you tell yourself, but just how far should you push? I believe In egging the muscle on just enough to create that needed stimulus for muscle growth, but not In completely destroying It to the point where your muscle hurts for days. The focus shouldn’t be on how fast you recover, but Instead on how productive your recovery Is. If you constantly obliterate your body to complete and utter exhaustion with every workout, this damage accumulates over time and your body will revert Its energy to repairing the downstream effects of the damage rather than building new muscle. the trick Is to work out hard enough to push yourself past your comfort zones…trying to do more than you did the workout before, for example. Just don’t destroy yourself entirely. By following this sage advice, you’ll make solid and steady progress rather than taking one step forward and two steps back.
By now, most people understand that the foods they eat after their workout and throughout the day factor Into the quality of their recovery. The foods you eat before a workout can also play an Important role In pre-empting the tissue-rebuilding process once the workout is over. Digestion Is a lengthy process; proteins and carbs that you Ingest prior to the workout will still be circulating In the body afterward. For this reason, choose your foods wisely. Make sure you get high-quality, lean protein along with some complex carbohydrates, especially If you plan on an intense workout. I recommend consuming your meals roughly two hours prior to your workout to avoid digestive Issues or cramps. In addition to eating near your workouts, there have been substantial reported benefits of taking BCAAs ( If you are a person who takes BCAA’S) before and during a workout, as well. I recommend using BCAA’S from well-known companies, which have been designed to encourage efficient absorption by the muscle cells. I recommend taking one serving during your workout and then another serving right before bed.
Don’t Skip Stretching
Probably doesn’t sound sexy (or even necessary) when all you want Is size, but It might be the most underrated player In muscle growth. By not having the necessary flexibility and muscle pliability, you might short yourself on muscular gains In many compound lifts. For example, If your ankles are too tight, you can’t go deep enough In a squat to reap maximum benefits. I can’t stress this enough, Make sure you allow at least 20 minutes after a workout to cool down and stretch. If you don’t plan for It, you are more likely to skip It. Stretching Is a great way to relieve muscular tension and potentially downplay the soreness you experience later. Prolonged stretching with moderate exercise and
“Diet” control will reduce cholesterol and significantly reverse hardening of the arteries. Knowing these things, more people should be taking stretching more seriously!
Always do your own research! I just want to say what I talked about today Is just my own opinion from research, from schooling, and from talking to professionals.
I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.
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