Here’s what to do after working out to make it count.
1-Magnesium’s your friend
Magnesium is used in just about everything your body does to effectively exercise and build muscle, including protein synthesis, muscle and nerve function, blood glucose control, and energy production. As magnesium is lost when sweating during a workout it will be best for you if you could eat magnesium-rich foods to supplement, such as dark leafy greens, regular milk, almonds, cashews, sesame seeds, fish (like wild salmon and halibut), and avocado.
And if you are experiencing painful muscle cramps this could be because your magnesium levels are too low. Lack of magnesium can cause muscle spasms, however, when taken after exercise it can help to calm your muscles down.
Massages are no longer just a pleasant thing you do after a long week of work, no, as science says it is great to speed up recovery time and also improves muscle strength.
Working out the lactic acid that builds up in your muscles can be painful, but it’s so worth the temporary pain to feel that sweet relief afterward.
3- Eating proteins and fat 30 to 60 minutes after working out
After intense exercise, your muscles are depleted of their stored forms of energy—carbohydrates and glycogen, which fuels all those muscular contractions that allow you to sprint, lift, and jump at the gym. Eating a fast-digesting carbohydrate and protein source 30 to 60 minutes after you finish exercising is super helpful. Protein milkshakes aren’t a bad idea as liquids are the most convenient for your body to absorb.
4- Stretching and more stretching
A proper cool down is just as important as the workout itself. Skip those stretches, and you’re not only at a greater risk of tearing a muscle, but you’re also missing out on some key moves that could help elongate and lengthen your body while your muscles are warm and limber.