For every bodybuilder, post workout is the most important element where he can either make gains or lose some depending upon how he utilises the post workout nutrition window. The recovery which is the chief part of a post workout regime has to be deeply understood. And at this moment, we have penned down answers to some of the most typical post workout queries every young bodybuilder has.
“I just finished my workout, what should I do now?”
Assuming that you just finished a high-intensity chest workout or say you just had a hardcore Back-Bis workout, or maybe it was your Leg Day today, it becomes very necessary to replenish the body with fuel and initiate growth and recovery process.
And thus, after completing a workout, it’s highly recommended to have a Post-Workout Shake which will refuel your body with lost nutrients and start recovering from the workout.
You should also read – 6 things everyone must do after every workout.
Ideal Post workout shake:
- Whey Protein: 30-40 gms – Right after finishing a training session, you need to consume ample amount of protein so as to help muscle fibres recover and grow stronger.
- BCAAs: 4-5 gms – BCAAs will restrain your body from going into catabolic state and increase secretion of Testosterone.
- Creatine: 3-4 gms – Creatine has gained quite a good popularity among the bodybuilders these days. Creatine is known to enhance your performance and promote lean muscle mass.
- Glutamine: 3 gms – There’s no way you could do away with Glutamine in your post workout shake. Glutamine will not only ease your post workout soreness but also increases strength and endurance.
- Dextrose Monohydrate: 40-50 gms – Everybody has their opinion about the inclusion of fast carbs like Dextrose Monohydrate in their shake. Some don’t while others include. Dextrose Monohydrate, a fast-acting carbohydrate, is the great source of energy that everyone needs after an exhaustive workout.
Moreover, it will also speed up protein synthesis process as it gets quickly absorbed by the body. It will also do away with lethargic post workout feeling.
However, one should also note that the content of all the supplements mentioned above may depend on upon individual fitness goals.
You should also read – 5 Bodybuilding Supplements that Build Stronger Muscles.
“Ok, I’m done with the post-workout shake. But what next?”
Finishing up with shake will take at least 10-15 minutes after the workout. After the shake, it’s time for some real post workout food. A post-workout meal should primarily contain all the three – protein, slow acting carbs and healthy fats. Protein gets the maximum number followed by carbs and finally healthy fats with least number.
Some of the finest sources of protein that you can include in your post workout meal include – Eggs, Fish, Lean Chicken, Beans and much more. You can get your carbs from – Sweet potato, brown rice, and other whole grain products.
The most crucial thing we don’t want anybody to miss is to rehydrate yourself with ample amount of water which will restore the lost electrolytes during the workout.
You should also read – Eat like Arnold – A Sneak Peek into Arnold’s Diet
“I still feel a bit sore. What should I do?”
- Cool Down and Stretching: Cooldowns are essential after every workout as they help the body achieve the average heart rate and minimises the chances of blood pooling in the muscles. A cool down should at least last for 5-10 minutes depending upon how intense your workout was.
- A Short Nap: A short nap right after finishing all the post workout rituals is one of the best ways to recover.