7 things you should do after your gym or home workout.
These are the 7 best things you should do after your gym or home workout. You will be impressed by your improved recovery rate and strength level by taking these moves.
Find out exactly how things like cold showers, post-workout supplements, and foam-rolling can improve your workout experience. Plus – learn the best foods to eat post-workout to increase recovery, strength, and size.
Whether you would like to burn fat or build muscle, your workout is simply one piece of the puzzle. You’ll definitely want to try to do a couple of things after your workout to maximize recovery and speed your progress.
And it can range from eating certain foods and taking specific supplements to manipulate your body temperature to promote recovery and strength. So today I am giving you a list of 8 things to do post-workout.
#1 Do Contrast Therapy
The first thing I do after any workout is one of my favorites, and that’s contrast therapy. Essentially you expose an organ, or your entire body, too hot temperatures for some time, and then you immediately expose it to very cold temperatures for some time, repeating the process several times.
In a fascinating study, a team of researchers compared contrast therapy with things like cold water immersion, hot water immersion, passive recovery, stretching, and active recovery. These things are believed to be helpful only in reducing pain and speeding up recovery.
But the researchers found that contrast therapy resulted in greater improvements in muscle soreness and post-recovery strength levels than with every other recovery method. It also significantly reduced muscle swelling, improved mobility and muscle range of motion.
This means that contrast therapy can help you recover from a workout faster than almost any other method. Now the easiest way to do contrast therapy that anyone can start today is to switch between very cold and hot baths. You can switch back and forth, doing one minute of each, for a total of ten minutes.
However, my personal favorite way to do this is to use a sauna in conjunction with an ice dip. You’ll really warm up your body in the sauna by staying there for at least a few minutes, and then once you’re really warm you’ll jump into a plunge of ice, which is basically cold water.
If you don’t have access to an ice dip, you can do something similar by using a sauna at your gym and then immediately taking a cold shower for at least a minute, and then continuing it for a few rounds. – Can reverse. If, on the other hand, you want to try a dip in the snow, you can find one of the most traditional Russian and Korean bathhouses.
#2 Drink cherry juice
The next thing you want to do post-workout is to drink some tart cherry juice, instead of a sports drink like vitamin water, as it specifically reduces post-workout muscle soreness.
Several studies show that consuming tart cherries after resistance training reduces muscle protein breakdown and muscle soreness while speeding up the recovery rate. One of these studies focused exclusively on eccentric exercise.
For those of you who don’t know, the eccentric part of the exercise is when you lengthen and stretch the muscle as opposed to the concentric part, which is when you contract and shorten the muscle. For example, the eccentric portion with exercises such as the bench press, bicep curls, and squats will occur when you are lifting weights.
Although both concentric and eccentric ranges of motion will tear muscle tissue, the eccentric portion is believed to cause the most muscle damage in the form of microscopic tears. This study was particularly interesting because it aimed to find out whether consumption of tart cherries before and after eccentric exercise would have a protective effect on symptoms of muscle damage.
So the researchers asked college students to drink either twelve ounces of the tart cherry juice mixture, or a placebo, twice a day — once in the morning and once at night — for eight days straight.
The scientists found that the strength of the placebo group decreased by 30% 24 hours after finishing the eccentric exercise. After 96 hours, they still had a 12% reduction in strength in the muscles targeted by the eccentric exercise.
On the other hand, the group consuming the tart cherry juice experienced only a 12% strength loss after 24 hours and they actually had a 6 percent strength increase from baseline after 96 hours.
In other words, the tart cherry juice reduced his post-workout strength loss and helped him recover faster. Tart cherries provide these benefits because they contain special flavonoids and anthocyanins, a group of substances that have antioxidant effects on the body.
#3 Engage in active recovery
The next thing I highly recommend doing after the gym to reduce muscle soreness is active recovery. While you may not feel like doing anything after a workout.
At the end of four weeks, both groups had a similar increase in cardiovascular endurance. However, the active recovery group also increased their anaerobic lactate threshold, which is the amount of intense physical activity they performed without increasing blood lactate levels.
Essentially, this means that the active recovery group was able to increase their work efficiency, and they did so without harming other aspects of their performance. In other words, studies show that doing light cardio on vacation or after a workout can benefit recovery and performance. However, it is important to keep the intensity low.
This shouldn’t be a mini-workout. Instead, jogging or jogging at a very slow pace is enough to reap the benefits without having a detrimental effect on your strength and performance.
#4 Do some foam rolling
Foam rolling is another great way to ease muscle soreness after your workout. One study found that athletes who foamed their hamstrings after performing multiple sets and reps of deadlifts experienced significantly less muscle soreness during the following days than athletes who didn’t foam roll at all. One possible reason that foam rolling may help reduce muscle soreness is that it helps stimulate blood flow to targeted areas.
This increased blood flow is believed to assist deliver nutrients to the muscle tissue.
Research also indicates that foam rolling increases the activity of the parasympathetic systema nervosum. Unlike the sympathetic nervous system, which is responsible for high-stress “fight or flight” situations, the parasympathetic nervous system is responsible for relaxation and digestion. When the parasympathetic nervous system is activated, your body is put into greater recovery mode.
Parasympathetic nervous system rest and digestive system So, if you want to add some foam rolling after your workout, just roll the muscles you want to target gradually. And if you find a soft spot, hold that spot for twenty to thirty seconds before proceeding.
#5 Take Creatine After Your Workout
If you’re looking for something to take after your workout to help promote muscle growth, creatine should definitely be at the top of your list of choices. And most of you already know that there are tons of studies showing that creatine is excellent at improving strength, power, and muscle growth. But what most of you may not know is that creatine also reduces exercise-induced muscle damage and pain, as shown by a study published in the European Journal of Applied Physiology. Hence it is a great post-workout recovery supplement.
On top of this, research indicates that creatine is more effective at improving body composition and athletic performance after exercise than after exercise. For example, in one meta-analysis, researchers concluded that creatine supplementation immediately after resistance training was better at increasing muscle mass than creatine supplementation immediately before resistance training.”
So you might consider taking creatine after your workout, and if you choose, you only need five grams of creatine monohydrate per day to see benefits.
#6 Take protein after a workout
You definitely want to make sure you get some protein after a workout because protein is the most important macronutrient after exercise. This is because it is essential for producing a positive muscle protein turnover rate, which refers to a condition where more protein builds up in a muscle that is broken down. When this happens, a muscle increases in size.
According to a 2016 paper, just 20 grams of a high-quality protein source like whey is enough to induce a significant post-workout protein synthesis response. However, the researchers also found that increasing the amount of whey protein to 40 grams also increased muscle protein synthesis by 20%. So for maximum muscle-building benefits, you may want to aim for closer to 40 grams of a high-quality protein source after a workout.
Also, keep in mind that the “anabolic window” doesn’t exist. So if you’ve already had some form of protein a few hours before your workout, quickly consuming a fast-acting protein source isn’t so important. In fact, even slow-digesting protein sources like casein, cheese, or meat would be perfectly fine.
Slow Digesting Protein Casein Cheese Meat But if you fasted or didn’t take any protein within two to three hours before your workout, it’s better to try to get a protein source as soon as possible, or at least faster digestion.
#7 Drink lots of water
In addition to making and consuming protein, you’ll also want to make sure you hydrate after your workout. Replenishing the water lost due to sweating is not only essential for your health but is also important if you want to see results.
This is because dehydration inhibits muscle growth by reducing muscle protein synthesis by increasing the breakdown of muscle protein. And it matters a lot that staying hydrated is important for muscle growth as your muscles are made up of about 79 percent water.
This also matches studies like this one that found that just 5 percent dehydration significantly reduced testosterone production after weight training while increasing cortisol and norepinephrine. This is problematic because testosterone is involved in muscle protein synthesis, while cortisol and norepinephrine have catabolic effects, meaning they increase the breakdown of muscle protein.
So, be sure to drink enough water after your workout, just by reducing glass or two of water after your workout you can ensure that you stay well hydrated.