Post Workout Recovery

The body gets sore and tired after a workout. And if you don't allow it enough rest, there are chances that sooner or later your body will start legging it and giving you a lot of trouble. This is where post workout recovery comes in.

Any seasoned bodybuilder or bodybuilding trainer will tell you how important post workout muscle recovery is. It helps the body regain its composure and helps the muscles relax. The body loses a lot of energy during the course of the workout, and it needs to be replenished quickly. Otherwise, it may lead to muscle cramping and fatigue. It is therefore, the perfect end to the perfect workout.

Muscle Recovery Tips After Workout

Rest
Clearly, post workout recovery is not merely about having drinks or eating foods. The most important thing is rest. It is essential that after a workout, you rest that muscle and do not exert it for at least a couple of days. Most bodybuilders exercise one muscle group per day and hence ensure that no muscle group is worked out on two consecutive days. For the muscle to become stronger and heal faster, it is essential that you give it a break for at least a couple of days before working it out again.

Stretches
As any qualified trainer will tell you, stretching your muscles at the end of a workout helps the muscles cool down. The cool down time helps the body relax, and get into normal mode from the workout mode. The science behind cool down exercises is that it helps reduce the level of lactic acid inside the muscles and reduces the occurrences of cramps post workout.

Fluids
Primarily water, but protein shakes too help the body recover. At the end of the workout, the body loses all the water and hence there is an urgent need to replace the water that was lost. But along with water, trainers also recommend that you have a good recovery drink which contains a good amount of carbohydrates and protein. You get a lot of protein shake mixes and post workout supplements in the market to which you can add water and gulp it down at the end of a workout session. By consuming liquids, you will be able to improve the level of water in your body in your body and hence will aid muscle recovery.

Meals
Meals will ideally be food items which contain a good amount of protein and carbohydrates. Carbohydrates energize the body, while proteins help muscle recovery and muscle growth. Most trainers will probably tell you to have food items with a bit of sugar in it since sugar energizes the body faster. But that again depends on the individual's age and medical condition. Check with your doctor and trainer as to which items you can include in the food that you eat immediately after working out. Hard-boiled eggs, chicken breast and turkey sandwiches are commonly advised by most trainers.

Minerals
Energy drinks generally thrive on the principle that your body loses a sizable chunk of its minerals reserve and hence there is a need to fill up on those as well. Common minerals lost by the body include sodium, potassium and electrolytes. Energy drink-makers ensure that their beverages include all of these essential ingredients so that it may aid post workout recovery better.

While the part about rest and warm down stretches is a universal concept, it is always better to check with a trainer and a doctor who knows your medical history before consuming any of the drinks and foods and follow his advice on the same.