Building your body is a three-step process: preparation, working out, and recovery. Many fail to achieve their goals because they tend to focus on the second step exclusively, disregarding the other two. Little do they know that what you do before and after your workout matters just as much as the workout itself. This is most true for the third step: recovery. Some may think exercising an hour or two makes the job done but what you do afterward may just as well affect your body as a whole.
According to the American Council on Exercise, “The reality of exercise is that you don’t make progress when you work out—you make progress when you recover from the workout.” The board specifies how crucial muscle recovery or muscle soreness recovery is to someone shaping their body as is it the physical response to all your efforts.
That said, here are the best things to do after a workout:
1. Hydrate
The importance of water to your body is a no-brainer. Water is especially beneficial for those who have excreted a large amount of sweat as they need to replenish more. Drinking plenty of water after working out can help flush out toxins and prevent dehydration which can lead to painful muscle soreness
2. Protein
Consuming protein is a very important factor in bulking up so it is highly advised that one consumes protein-rich meals as much as he/she can. Consider taking a light protein snack before going to bed and taking a high-protein meal for breakfast. The snacks will enable your body to repair muscles overnight while the high-protein meal can help you begin another day of intense workout.
3. Chocolate Milk
If you’re wondering how to speed up muscle recovery, chocolate milk is undoubtedly one of the best solutions. A study by the International Journal of Sport Nutrition and Exercise Metabolism found that “chocolate milk is an effective recovery aid between two exhausting exercise bouts.” The protein it contains will surely jumpstart and fasten muscle recovery.
4. Anti-Inflammatories
Nonsteroidal anti-inflammatory drugs or NSAIDs are good for muscle soreness recovery. They can speed up muscle recovery and relieve the discomfort brought by soreness. However, it is not recommended that one take these drugs when he/she desires bigger muscles as it can hinder the growth.
5. Sleep
If there is one tip that you must never forget it’s that you should always get enough sleep. This is possibly the best thing to do after a workout. Sleep plays the most vital role in muscle recovery as it is the time when your body undergoes protein synthesis. Protein synthesis is when individual cells build their specific proteins which, as said before, are crucial for recovery. Studies even suggest that sleep deprivation can have a significant negative effect on performance and recovery. Moreover, adequate sleep can also reduce energy consumption and restore brain cells—factors that are most beneficial for bodybuilders and athletes as well.
If you are looking for ways on how to have a proper or even boost your sleep, you can try our sleep-inducing peptide to help speed up the muscle recovery process and even have the gains that you are aiming for.
Read more of our articles about bodybuilding to learn more about how you can further enhance your physique.
