Are you doing these 4 post-workout tips?
First, in order for our bodies to build muscles, we must break them down a little.
That’s right. When you work out, both resistance and controlled strenuous activities create tiny microscopic tears in your muscles.
These tears are essential to muscle growth because AFTER you develop these small tears, your body sends in re-enforcement to repair the tears.
Satellite cells react to the damaged muscle tissue by rushing to the disrupted cells.
These re-enforcement cells then multiply and attach to the muscle – creating new muscle protein strands and increasing the size and strength of the muscle.
This growth happens after your workout – during the recovery process.
And there are a few key things that you can do post-workout to maximize the process!
💪 Hydrate.
Drink at least 16 ounces of fluid after you exercise.
Rehydration is key to muscle repair. When you work out, especially a sweaty workout, your body loses some of its hydration. Your muscles need water in order to stay flexible, improve strength, and recover from activity.
Proper hydration also prevents muscle cramping.
**Bonus tip: be sure to opt for healthy drinks. Water, coconut water, green or black tea, and/or other low-sugar drinks high in potassium and electrolytes. Check the label on your sports drink before you pop the top though! Some drinks have a lot of added sugar.**
💪 Cool off!
Hop in a cool or cold shower or bath after you work up a sweat.
Treating your muscles to cold water can prevent inflammation and promote healing.
Studies also suggest that taking a cold shower after a work-out can help you sleep better at night!
💪 Eat a protein snack.
Protein is necessary to help muscles repair and rebuild.
Yogurt, cheese, and nuts are great on-the-go snacks for when you wrap up your workout! Lean meat and eggs are also great sources of protein.
💪 Move and stretch.
Don’t go home and sit on the couch for the rest of your time.
Even if it hurts or you don’t want to, just keep moving and stretching throughout your day and the days following a tough workout. 😀
Do you have a favorite post-workout routine or snack? Share below!
