If your goal is to build muscle and burn fat (that is most of us), the 45 minutes after your strength training workout is the most important window to refuel properly! During this window you need to have the right combo of protein and carbohydrates. This will start the muscle recovery process, which is important if you are trying to grow those muscles. In addition to refueling properly there are other things you can do to speed up your recovery.
Here are some of my top tips for your post workout recovery:
Fuel up within 45-60 minutes after your workout. This is important if you just did your strength training and are looking to lose fat and gain muscle. I recommend a protein shake with at least 25g of protein and about 10-15g of carbohydrates. The carbs will help transport the protein to your muscle to help start the repair process. Did you know that this is when your muscles grow? So this post workout timing is important. The easiest way to do this is with a protein shake and a banana.
Eat your protein! Protein is the building block of muscle, and the more muscle you build the more fat your body will burn at rest. It is important to hit this macro-nutrient daily. Depending on your goals your daily protein intake should be between 30-40% of your daily calorie intake.
Don't skimp on stretching! Be sure you are stretching before and after your workout. This will help to warm up and cool down your body. It will also help to stretch the muscles you just worked hard.
Foam rolling is your best friend. Foam rolling your tight muscles may hurt, but it is so important to get in at least a few times a week. It helps to release some of the tightness you are feeling and will aid in recovery. It will also help to lengthen your muscles as well. It is not a costly investment and you can do it while you watch television at night before bed!
Have a spa night with an Epsom salts bath! This is a great way to relax and to help relieve sore muscles. Add a cup of Epsom salts to hot water and let them dissolve. You can even add a few drops of your favorite essential oil. Set a timer for 20 minutes and put some spa music on while you relax away your sore muscles. Since your skin in your largest organ, it absorbs the magnesium, which is necessary for muscle building and repair.
Boost your recovery with BCAA's. BCAA stands for Branch Chain Amino Acids. Amino acids are the building blocks of protein. BCAA's help to increase protein synthesis (protein breakdown for muscle building), and even help to increase your cell's capacity for protein synthesis. So what this means is adding an extra scoop of BCAA's to your post-workout protein shake will help to start repairing your muscles quicker. I use unflavored and add it to my daily shake and I don't taste them. You can also buy a flavored one and drink it during a workout.
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