29 C
Friday, February 28, 2020

6 Best Ways to Maximise Recovery and Results After Your Workout


Natural Way of Body Cleansing – The Miracle Cure Review

Right from my childhood days, I believed in the fact that we human beings are one of the elements of Nature. And, it goes...

Cooking With Kids

I have a little confession here. I didn’t learn how to cook until I was about 23 or 24 years old. Sure, I could...

Drug Rash: Causes, Symptoms and Treatment

A drug rash, also called a drug reaction or drug eruption, is a skin condition triggered by medication. A drug rash can manifest itself...

Knack of Pain Management: Understand It & Imbibe It

Many of us suffer from aches and pains, some which are chronic or some that occur due to stress. The pain level varies and...

How to Improve Your Brain With Nootropics?

Modern-day lifestyles have placed increasing demands and almost unrealistic expectations on everybody. People who have succumbed to the pressure and fatigue that an average...

6 Brain Maker Super Foods to Heal Your Brain Power

Do you experience days where you can’t concentrate as much as you try? While there’s no magic word that you can use to make...

5 Reasons to Stop Flirt Texting

Not everyone knows how to send great text messages. But, if you're one of the people who can, then it's something you should be...

6+ Healthy Food Sources That Are High in Vitamin D

Vitamin D is an essential nutrient and is the only one that is produced by the human body when it is exposed to sunlight.However,...

Do You Feel Tired All the Time? Here Are 12 Possible Reasons Why

Are you always feeling exhausted all the time even after long hours of sleeping? Well, you are not alone in this predicament. There are...

Stillborn Babies Warrant an In-depth Investigation

There’s something that doesn’t sit quite right when you’re going into labour and believe to be carrying a completely healthy baby, only to unfortunately...
Editorial Staffs at Healthtian, A team of Writers.

Building muscles or getting fit doesn’t just happen in the gym, it occurs during every aspect of your life. You can’t simply hit the gym for a massive lifting session and think that is enough. It is not. When you are working out and lifting heavy weights, you are actually breaking your muscles down and tearing them. The repeated contraction of your muscles under lots of stress causes tiny tears through the fabric of your muscles. They are broken down in a process known as catabolism.


When you tear the fibres of your muscles in a workout, your body begins to repair them, making them bigger and stronger than they were before. It is this repair and muscle synthesis that makes your workout worthwhile. This recovery is not easy, however, and you will need to help your body recover as much as possible to increase the effectiveness of your workout, and also to reduce the effects of DOMS.

What is DOMS?

Delayed onset muscle soreness, or DOMS, is that post-workout ache and pain that you get the next couple of days after a big workout. DOMS occurs most often after you start a new exercise regime or increase the intensity of a regular workout. This is because your muscles are being required to work in a different way than they are used to, or just work harder, which increases the microscopic damage done to your muscle fibres.

DOMS can affect anyone, but is most common for those new to exercise, and although it can put a dent in your enthusiasm, it will subside with time as your muscles get used to their new demands. You can not completely get rid of DOMS, but there are steps you can take to reduce it which also help improve the recovery of your muscles and maximise the results of your workouts.

Cool Down and Stretching

You should start aiding your recovery before you even leave the gym, through cooling down properly and stretching out your muscles. During training, metabolic waste products are produced, lactic acid is the most well known, which need to be flushed out from your body. When you finish training, you should keep moving at a gentle pace and bring your heart rate down to resting level.

Listening to music with a slow beat can help bring it down in a safe way. If your heart rate drops too quickly, the extra blood that has been pumped into your muscles during your workout isn’t given a chance to be moved out properly and it will sit there with damaging waste products.

After cooling down you should stretch out the muscles you have been working, this works to counteract the contracting and fibre shortening which happens during training, called adaptive shortening. Post-workout is the best time for stretching as your muscles are already warm and supple, meaning they can be stretched further and with less risk of injury.

You should do static stretches after a workout and hold them for at least 20 seconds at the point where it feels tight. Stretching also helps improve your results in the long term as you will be maximising your mobility, meaning you will be able to work your muscles out for a larger range of motion, such as safely squatting deeper.


Eat Plenty of Carbohydrates After your Workout

Many people think that all you need to improve your workout recovery and results is protein. However, carbohydrates are also vital to your metabolic processes. Chemical energy is stored in the form of glycogen, which is converted into glucose when you are training to give your muscles energy. Glycogen also generates adenosine tri-phosphate (ATP) which is vital for carrying energy to your muscles, and aiding in their contraction.

After your workout, your glycogen levels are significantly decreased and need to be replenished so that you can get stronger and have the energy perform at a higher level the next time you workout, which is how your muscles continually get bigger. Low carbohydrate diets have also been shown to decrease your testosterone levels, which in turn will reduce the amount of weight you can lift when training.


There is a huge obsession with post-workout protein shakes, and you may have heard of something called the ’30 minute anabolic window’. This theory has been disproven. Your muscle synthesis rates are actually improved for up to 36 hours after a workout. On top of this, there have been studies which have shown that the protein you consume before a workout has a larger impact on protein synthesis rates than the same amount of protein would afterwards.

This greater anabolic response is down to the fact that your body takes time to digest and process the food you eat, and therefore you would be getting the benefits of the protein during, and immediately after your training session. Therefore, you should eat a meal containing both protein and carbohydrates 1-2 hours before you train, or if you like to train on an empty stomach then perhaps just a protein shake.

Use a Foam Roller

Foam rollers have had a surge of popularity recently as people have started to realise the great benefits they can have. Foam rollers will enhance your recovery as well as improving your performance. Foam rolling has a similar effect to receiving a massage, it helps stimulate the blood flow through the areas you roll out.

It is great at reducing soreness and knots as well. While your muscles are being trained or in recovery mode, they can become tight and knotted causing stiffness, pain, and lower levels of elasticity. Rolling out your muscles break up these knots and push oxygenated blood into these tight areas. You can also improve your mobility using a foam roller, again allowing you to work out more effectively in the future.

Get Plenty of Sleep


When you are asleep, you are not just allowing your brain to rest, your whole body goes into recovery mode. Your body is doing nothing but recovering when you are sleeping, and this is when your muscles repair the most. Getting enough sleep also works to greatly improve your testosterone levels, allowing you to make maximum gains in the next workout. Another reason for ensuring you get plenty of sleep is that if you don’t, you will not be as mentally strong and will not be able to work out and push yourself as hard.

Stay Relaxed

Sleep is not the only time you need to try and stay as relaxed as possible. If you are stressed out during the daytime, you are negatively impacting your muscle restoration. Stress also reduces your testosterone levels as you produce a hormone called cortisol, which inhibits your testosterone production. This drop is temporary. However, if you are always stressed out, you will have a permanently lower testosterone level, and will not be able to recover and work out effectively.

Author’s Bio

ADV Research, based in Melbourne, Australia, provides the latest in sports supplementation for athletes. With state-of-the-art technology and a world class research and development team, ADV Research’s passion lies in providing their loyal users ground-breaking gains without the side effects.

More articles


Please enter your comment!
Please enter your name here

Trending now

Eating Vaginal Discharge and It’s Health Benefits

For many people, vaginal discharge is a sign that a woman is ready and willing to have sex. Vaginal fluid is a whitish fluid...

Blocked Fallopian Tube – Causes, Symptoms and Treatment

The female reproductive organ that connects the ovaries and the uterus is known as the Fallopian tubes. During ovulation every month, which occurs around...

Coronavirus – Facts, Types and Symptoms

Coronaviruses are a type of virus that mainly affects the respiratory tract of humans and other mammals. These viruses are associated with pneumonia, common...

Genital Warts: Do They Go Away Naturally? What to Expect?

Human Papilloma Virus is the causative organism for genital warts. The virus is available in various strains, and it can be contacted by many...

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color and texture...

Kinky Sex Punishment Ideas You Should Try

Is your submissive being a spoilt little brat? Are you noticing some unwanted behaviour? Do not be dismayed. Sometimes subs can be naughty, and...

Photos of Women’s Orgasm Faces Show True Female Desire Is Nothing Like Porn

A photographer has captured women’s faces before, during and after they orgasm to lift the lid on real female sexuality.Brazilian photographer Marcos Alberti said...

Anklet Charms and Hot Wives What Do They Mean?

Women all over the world love to accessorise. From putting on necklaces to wearing makeup and buying the latest trending clothes, women are ready...

Charles Bonnet Syndrome – Causes, Symptoms, and Treatment

Charles Bonnet syndrome (CBS) is referred to as the condition that causes vivid hallucinations in people. The result of this syndrome also causes a...

Surprising Health Benefits Of Mango Leaves

Mangoes known as the king of fruits are common and popular fruits in Nigeria, there are very common from February/march till the middle of...

Trypophobia (Fear of Holes) – Symptoms, Causes, and Treatments

Trypophobia (Fear of Holes) is defined as a condition whereby individuals experience an aversion or fear to clusters of tiny holes.This condition is triggered...

How to Increase Appetite in Children Naturally?

Poor appetite is the leading cause of malnutrition in children; every child pass through this phase at a point in their lives, others make...

Male Hypogonadism – Types, Causes, Symptoms, and Diagnosis

In the world today, we have two genders, the male and the female gender. What differentiates us is the kind of hormones that are...

The 4 Health Dangers of Sewer Gas

Most people take their water and sewer lines for granted. These pipes carry our waste, so we don't have to deal with it. But...

Is Zobo Drink Healthy for Pregnant Women?

Zobo drink is a popular drink in Nigeria and it is loved by many; this common drink is made with hibiscus flower and it...