Keys To Optimizing Results In The Gym: Post-Workout

So you've worked your butt off in the gym, now what?

You can't let all that hard work go to waste.

This is where the importance of your post-workout comes into play.

Post-Workout

Recover & Rebuild

The post-workout is the recovery and rebuilding phase, and can make or break your progress in the gym. Your workouts are the stimulus, but your post-workout is where the real progress happens.

Let's talk about a few ways to make the most of your post-workout.

Carbs & Protein

Post-workout nutrition is the meat and potatoes (literally) of your progress. All your work in the gym will be for naught if you aren't providing your body with the right fuel.

There is a lot of speculation about meal timing, especially after a workout. The elusive "anabolic window" is something you hear about often in the fitness community.

The anabolic window, in theory, is a period of time directly after a workout that is optimal for nutrient absorption in the muscle tissue, stimulating growth.

The research on whether or not this window actually exist is inconclusive.

In the words of Luke Webb, "the anabolic window (if it exists) isn't 30 minutes. It's more like 4 hours post workout."

I personally believe your cumulative intake of macronutrients throughout the day is the most important

Speculation aside, here is what I know:

-You need carbs after a workout to replenish depleted energy stores in the muscle

-Carbs stimulate the release of insulin, and muscle tissue is especially sensitive to insulin post-workout

-There is a spike in protein synthesis (protein building) post-workout to repair muscle tissue and prompting hypertrophy (muscle growth).

-Insulin has anabolic (building) properties and assists in the absorption of nutrients, like glucose (sugar from carbs) and protein, into the muscle tissue.

Thus, you need both carbs and protein after a workout. Not saying you have to drink a shake immediately after a workout in fear of going catabolic, but eating carbs and a quality source of protein post-workout is a good idea.

I would also suggest eating more carbs on workout days than non-workout days.

Your muscles will recover better, perform well and GROW.

Re-hydrate

Your muscles are about 75% water, so they need proper hydration to preform and recover optimally.

Water loss is inevitable during a workout and that lost water needs to be replaced. Hydrate with more water, not juice or sports drinks. The carbs you eat post-workout will help pull water into the muscle.

The water helps transport nutrients and flush out toxins.

A well hydrated muscle will repair quicker and potentially decrease soreness.

Roll & Smash

Foam rolling and "smashing" all fall under the umbrella of mobility.

Foam rolling works well for large muscle groups, like your quads and hamstrings. The rolling applies pressure to tight areas in the muscles.

Coupling the pressure from a foam roller with a back and forth sheering motion helps improve muscle tissue by releasing those tender, tight spots.

Smashing has the same benefits, but is more precise and generates more pressure. You can use this technique on any muscle. It is especially useful for pinpointing knots and getting those hard to reach places.

I like using a lacrosse ball.

You literally are jamming a ball into your poor, tender muscles. Move the ball around to find those really nasty feeling places and sit there a while, until you feel a difference.

When preformed correctly, rolling and smashing is not a comfortable activity.

The benefits of improved range of motion and decreased muscle soreness will make the temporary pain worth it.

Sleep

We all know our bodies need sleep, yet this is the one that gets thrown on the back burner most often because we're too busy for sleep, right?

Well I promise you, poor sleep habits will halt your progress in an instant.

Our bodies can only go so long without proper rest, until everything comes crashing down. Throw the strain of resistance training on top of that and you have a recipe for disaster.

Adequate sleep is vital for tissue repair and hormone regulation. 7-8 hours a night is ideal.

So, rest up!

Active recovery

Rest does not mean vegging out on the couch for the rest of the day. Sure, you need your sleep, but your body can rest and still be active.

In fact, the more you can limit prolonged sitting, the better off you'll be.

Staying active on your off days is especially important. Sitting for long periods of time will shorten muscles in your hips and legs making them tight. This can also put a strain on your lower back, resulting in pain.

Take walks or even find a hobby that keeps you active.

Staying active also decreases stress in addition to improving movement. Too much stress can prolong your recovery time. Two for one!

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Do these things and keep crushing it in the gym every week.

This is not an exhaustive list, but these few tips have benefited me over the years.

Got more post-workout tips you'd like to share?

Let me know at thomaszkry@gmail.com