I have a line that I say to our gym members. “Your next workout is only as good as your recovery from your last one”. That means that Post Workout Muscle Recovery is a key. This is how you’ll build a strong, lean and energized body.
Lifting weights, doing CrossFit, HIIT training and a good day at the gym all break down your tissue and your muscles by creating microtrauma. This breakdown creates small tears that must heal to grow newer and bigger muscles.
Muscles need protein to rebuild and repair these tears so that you can get stronger. Without enough protein, a workout can actually have a negative effect. Without proper post-workout recovery steps, you can cause your muscles to waste away, negating all of your efforts.
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Nutrition, Exercise tips and how to keep your mindset strong are the focus of most of my newsletters. However, in today’s post, we will cover what happens AFTER you are done working out.
Now for the 3 Steps to Post Workout Muscle Recovery.
- Eat approximately 1 gram of protein for each pound of bodyweight. That means great sources of grass-fed or organic animal protein. The best source of muscle building protein can be found in WHEY PROTEIN POWDER. Drinking a whey protein powder shake within 30-45 minutes of working out facilitates recovery. Not all protein powders are created equal. As a matter of fact, many of the biggest sellers are loaded with sugar and chemicals. These will sabotage any chances of a lean, energized or strong body. I trust and use BioTrust Vanilla Whey Protein powder.
2. Sleep is a key in muscle recovery.
At least 7 hours of deep sleep is necessary for a body that has hormones regulated so that you can grow new muscle tissue. Missing on sleep will leave you weak and more apt to bing on carbohydrates too.
3. Workout hard, lift heavy and give your body 24 hours of rest between working the same muscle group.
Rest is when the body repairs and recovers. Working out every day is ok if you don’t work the same muscles. This can lead to overtraining and injuries. You may have the mental drive that wants gains faster, but this can backfire. It can even hinder your muscle recovery.
If you are doing a heavy leg day, you can do chest or back the next day, but not legs again.
Plan your workouts as if you’d plan any other thing you want to succeed at!
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