As long as you’re attempting to grow muscle and gain strength, you should recover just as correctly as you’re working out. If you have awesome gym sessions, pumping tons of iron, working out very intensively and regularly, yet you do not recover correctly, you’re still not going to yield any gains. That’s why, pumping tons of iron then eating the wrong food and/or staying up all night, having a poor night’s sleep will not bring you any results.
It is extremely important to realize that what you do after a workout is exactly as important as what you do during your training. It is pretty obvious that you should work out hard and intensively, you need to determine the perfect amount of sets, reps, movements, weights, recovery time, and so on. But you tear your muscles in the gym, and if there’s no proper recovery, then they just can’t grow. Muscle only grows when there’s an adequate balance of muscle tears and muscle repair. This means you need a perfect balance of workout and recovery.
- When you recover correctly, you get the best results, boost muscle gains, lose weight, reduce muscle soreness, maintain your energy levels, and so on. That’s why, if you never really thought about your post-workout routine to recover, it’s no wonder you’ve hit a plateau wall.
Below I’m going to share top tips on what to do after your workout to maximize your results with a correct post-workout routine to provide the recovery that your body needs.
How long do muscles need to recover after a workout?
While this greatly differs from one person to another, there are various things you can do to speed up the recovery process. The different lengths of time to recover muscles from a workout depend on fitness levels, the intensity of your workout, the post-workout routine, and how long you worked out. Light activity may leave you a bit sore for under 24 hours. A challenging workout could take 2-3 days for your muscles to recover. But overtraining could take as much as over a week!
There are lots of factors that impact your recovery. The most important ones are:
- Your quality of sleep
- Nutrition (diet)
- Stress levels in your life
- How intense your workout is across different muscle groups
- Hormonal balance
Your hormones play a crucial role in the recovery speed and efficacy. If you lack anabolic hormones such as testosterone or HGH, your muscles will recover significantly slower. There are also catabolic hormones such as cortisol and others that can hinder muscle recovery. What you should aim for is a good hormonal balance.
Nonetheless, there are anabolic steroids that are basically hormones. This is one of the numerous reasons why they are so immensely efficient at helping you build muscle, gain strength, burn fat, and so on. As you use them, you increase the level of anabolic hormones and this will significantly lower the recovery time. Muscles tend to recover way faster. Anabolic steroid users suggest that while they were recovering 2-4 days after challenging workouts, the recovery time reduced to under 24 hours after adding anabolic steroids to their regimen.
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Why is recovery necessary in the first place?
We do not actually grow muscles in the gym as many people still tend to believe. We actually create lots of tiny tears in the muscles when we exercise. You are basically damaging your muscles. But it is the recovery that helps your muscles heal and come back stronger than they were before. In case you do not give your muscles time to recover, you won’t only hinder your muscle gains and strength, but the risk of injury significantly increases. That’s all because those tiny tears in muscles keep on coming, but the recovery doesn’t occur. Either due to lack of nutrition, sleep (rest), or others.
So, the accumulation of tears without rest and recovery puts you at risk of developing torn or pulled muscles. And the last thing that you want is an injury. Injuries won’t only set your bodybuilding goals by weeks, months, or even years, but they can be extremely painful. It could be a muscle strain feeling uncomfortable. But it can even lead to ruptures requiring surgery.
Prevent injury allowing your muscles to recover
The foundation of a good training program is going to include a small increase in intensity over time. If you are going to jump ahead too quickly, you have a huge risk of injuring yourself. Do not attempt to lift too much or too heavy. A workout session should be challenging, but you should not be completely exhausted after a session because if you do, you’re going to require way more time to recover. Not to mention the risk of injury.
What you should aim for is a proper workout plan. Program it in a way so you can alternate your muscle groups in different workouts. You are going to be able to increase the recovery time, allow time for your muscles to recover and grow, and reduce injury risk. For example, if you are strength training three times a week, you could try scheduling your work into something like the program below. It gives each of your muscle groups enough time to recover:
- Monday: Legs and Shoulders
- Wednesday: Chest and Biceps
- Friday: Back and Triceps
May add core exercise at the end of each workout session and/or some cardio if you want to.
How to Recover from Workout?
Protein
When you are working out, the proteins that make up your muscle fibers are the ones that become damaged. You should know that the muscles are mostly made up of protein. Should I say more about how extremely important protein is for a proper recovery? Having protein after your workout is essential because it gives your body the essential material that it needs to repair that damage and create bigger and stronger muscles. Research suggests that about 20-40 g of protein post-workout would be enough to maximize muscle growth and build your gains.
Moreover, research suggests that having 20-40 g of protein before your workout can also help increase muscle protein synthesis. Considering that you need to eat around 1 g of protein per pound of body weight per day, you are going to need to eat more than 100 g of protein per day, likely more than 200 grams a day.
Post-Workout Carbs
Your muscles are storing carbs in the form of glycogen for energy. During short and intense workouts, your muscles are using that glycogen store as the main source of energy. In case you do not replenish those glycogen stores (energy), your muscles will simply lack what they need to support your recovery and growth. Not to mention that you’re going to feel sore and fatigued, not being able to use the muscles in the best possible ways.
You should opt for quality carbs. Complex carbs are the best. Although you may have simple carbs for fast absorption, complex carbs are what you should aim for. Moreover, around 40-60% of your calories should come from carbohydrates.
Fats
Around 10-30% of your calories should come from fats. But instead of the greasy fat foods, you should aim for the so-called “good” fats such as monounsaturated and polyunsaturated fats. They are essential for good cholesterol, increasing the production of growth hormones and triggering more amino acids.
The amino acids are the building blocks of protein and they are essential for building muscle tissue. Generally, healthy fats are extremely important to stay healthy, build necessary hormones, and help you recover muscles.
Balanced Diet To Recover Best Way
When you eat unhealthy, greasy, fatty, and/or processed foods, you are likely to suffer from a nutrient deficiency in your diet and this will significantly impact your muscles’ abilities to recover. It is not all about calories and macronutrients – although you should definitely pay close attention to it. But you also need to pay attention to the quality of the food. Healthy, unprocessed whole foods are going to provide you with the micronutrients necessary to build muscle. They have a huge impact on your muscles’ ability to recover. Here are some general rules:
- Minimize your consumption of processed foods
- Eat a lot of fruits and veggies
- Do not avoid carbs and fats completely, but focus on quality ones
- Eat at least 1.5-2 g of protein per kilogram of body weight per day
- Pay attention to your calories, mainly depending on whether you plan to bulk or cut
Water
It is extremely important to stay hydrated as long as you’re searching for ways to recover after a workout. Dehydration will not only mess with your hormones, but it will significantly hinder your muscles’ ability to recover and repair. Drink water during your workouts, before, and after. If you’re exercising in humid or hot weather, you’re way more likely to become dehydrated. This hinders your body’s ability to recover and perform to its greatest potential.
While there are also other drinks you could use to speed up muscle recovery, water is the most important one. The post-workout drinks may be helpful, but watch out for their sugar contact. Also, watch out for any other drink types in terms of their sugar contact, such as juices or other types.
Sleep
While it is quite obvious, lots of people underestimate the importance of rest and especially sleep. We’re talking about high quality and enough sleep. Sleep is an extremely important element that gives your muscles what they need to recover. As long as you regularly exercise intensely, then you need to rest and sleep more than the average person. Professional athletes aim to sleep 10+ hours a night, quality sleep. I would say that 7 hours per day is not enough, but this is the very least you need to aim for. Also, aim for quality sleep.
Sleep deprivation will impact you in a lot of different negative ways. Hormonal imbalance, mental issues, and a huge impact on your body’s natural ability to recover muscles and reduce inflammation are only just some examples of those negative things to mention.
Anabolic Steroids
Anabolic steroids such as Testosterone, Deca Durabolin, Dianabol, Anavar, and numerous others are extremely helpful in boosting your muscle’s ability to recover. Those with low levels of anabolic hormones find it much harder to recover from intense workouts. You can boost these hormones by using quality steroids. Research proves that there’s nothing better than anabolic steroids when it comes to boosting muscle strength, growth, and recovery. Be sure that your ability to recover significantly enhances, way faster and better.
You just need to learn which ones to use, and how to use them specifically for you and your goals. It is also important to buy only quality steroids for the best results. At Iron-Daddy.to you can do both of those. We can teach you how to correctly cycle them and can provide you with the best quality anabolic steroids on the market for the best prices, so you could save money, focusing on foods and workouts. This way, you’ll ensure the steroids you use are safe and effective.
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Supplements to Recover
There are numerous supplements that may help speed up muscle recovery. Creatine and protein are the most popular ones. They are widely researched and have been proven to help improve muscular strength when resistance training. They can also help athletes recover from intense exercise, reducing muscle damage, soreness, and inflammation. Such supplements can help restore the muscle’s glycogen stores and provide essential amino acids.
But there are numerous other supplements. Natural herbals, vitamins, antioxidants and minerals. They could all help. Still, it greatly depends. For example, if a person has enough vitamin D, then taking vitamin D supplements may not be helpful. But if you lack vitamin D, you’re likely to hinder muscle recovery. So administering vitamin D supplements can greatly help. This is true about any other vitamin, supplement, mineral, and so on.
Other helpful tips
So far, these are some of the best and most important things that you can do in order to boost your muscle recovery. But there are other things you could do to recover after a workout. For example – massage. Sports massages can be extremely beneficial in reducing muscle soreness and recovery. Research suggests that it can have a significant impact on muscle flexibility and decrease Delayed Onset Muscle Soreness (DOMS). Moreover, there are compression garments that could help. While there are limited studies, some suggest that they could help with muscle recovery. Another thing to mention – stress. We all know that stress can negatively impact the quality of life, but it can also impact recovery. Attempt to reduce stress both for better life quality and for faster muscle recovery after a workout.
What to avoid in a recovery routine?
It is essential to find the balance of fuel in your body, enough rest, and workouts. But there are some things that you better avoid if you want to boost the recovery of your muscles after a workout.
Some of them include:
- Stress (as earlier mentioned)
- Processed foods
- Alcohol
- Tobacco
- Pushing yourself too hard
- Not resting enough
- Other bad habits
How To Reduce Sore Muscles?
There are various ways to reduce sore muscles. Check below some methods.
Stretch
I would recommend you include a stretching routine after your workouts while your muscles are still warm. This is going to help you elongate the muscles, and this will relieve the tension and boost flexibility. Stretching is also going to help prevent any muscle soreness and tension, increasing the range of motion. This greatly helps build better form and posture. Not to mention it improves mobility and muscle relaxation.
Cold shower/bath
I guess you’ve heard about professional athletes having ice cold baths. That’s because these baths come with numerous advantages. While you shouldn’t attempt ice cold baths as a beginner, having a quick cold shower can still help in reducing muscle soreness. A cool or cold shower can encourage healing, prevent inflammation, and ease any tension in your muscles. With more experience, you could even try out an ice bath that is going to help relieve any muscle soreness or inflammation. Moreover, there are numerous benefits too, such as having a night of good sleep and rest.
Home remedies
There are home remedies you could use to recover after a workout and prevent or aid sore muscles. An Epsom salt bath, sports messenger, foam roller, meditation, relaxation, and others could help. Make sure you rest until you are feeling better if you are feeling exhausted, have pains, or have any kind of injuries.
Talk to a trainer to recover better
To ensure proper recovery of muscles, you need a proper workout. Without a correct workout, you’re more likely to be exposed to injuries. So, if you struggle to optimize your post-workout routine, your workout, or simply reached a plateau, it is a good idea to talk with a pro. Talk with a trainer or coach, especially if you’re new to fitness or have underlying health conditions or injuries. I wouldn’t recommend those so-called “fitness gurus on Instagram”. Better talk with a certified trainer or coach who can create an individual program tailored to your needs and goals. A trainer could support your post-workout routine too. It can also help you push through plateaus and smash through struggles.
Moreover, a trainer could help you boost your diet quality. You could talk with a dietician too, but usually, trainers are enough. They can help assess your individual needs, by looking at your current diet, workout plan, goals, stats, and so on. By investing money in a trainer or coach you’re actually investing money in the way you feel and look.
Optimize Your Post-Workout (Recover)
In the end, the most important thing you should remember is that you need to use the post-workout recovery process to gain the most benefits from your strenuous workouts. Needless to mention it is of utmost importance for you to train hard, intensely, regularly, and correctly to achieve your goals.
- But only with proper recovery, you do give your muscles the chance to rest and heal, which helps them grow bigger and stronger. The post-workout recovery routine allows you to restore your energy levels, rebuilding your muscles stronger and safely. If you’re unsure what to do to recover after a workout, you put yourself at risk of injury, and simply won’t yield the gains that you can.
- On the other hand, when your muscles constantly feel inflamed and sore, your body is telling you that you should allow yourself some more time to recover after a workout. Or that you do not recover correctly.
In the end, if you would really love to boost your workout efforts, gain muscle, and reduce recovery time, then our range of anabolic steroids will surely help you get to the next level. There’s nothing better that could help your muscles recover after a workout faster or more efficiently. We will teach you how to run steroids tailored to your body and goals so that you can achieve your goals faster without side effects. You can also find the best quality steroids for the best prices here at Iron-Daddy.to, not worry about the quality of the products you buy, and ensure you save money!
