Jonathan Wilhoite Blog: Muscle Recovery Tips for Maximum Gains

Thursday, December 3, 2015

Muscle Recovery Tips for Maximum Gains

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You may have known that what you do after your workouts count when calculating how much you’ll gain. The majority of gym-goers rely heavily on supplements and sports drinks to ease muscle soreness. But what if you can have the best of both worlds: gain more and recover faster?

Well, it’s possible! Here are some muscle recovery tips for maximum gains, as written by Nick Wilson on Cut and Jacked:

7 Best Ways To Recover Sore Muscles Post-Workout

Workouts test mental as well as physical strength—training can lead to acute muscle soreness. If muscles are overworked, they do not perform well. That is why rest and recovery is important. Read more…

Just like eating the right foods to fuel one kickass gym session, you also need to plan your post-workout meal.

So for your nutrition needs, certified strength and conditioning specialist Bill Campbell shares this guide on Muscle and Fitness:

MUSCLE RECOVERY CHEAT SHEET

You plan every workout, agonizing over exercises, intensity, and rest period length. If you are really meticulous, you also periodize your workouts so that you can make consistent gains over time. However, it’s important to remember that your workouts serve only to impart a stimulus to your body. It is how you adapt to that stimulus that determines your body’s response to the workout. This is where recovery comes into play. If your recovery strategies are strategically planned and implemented, you will be able to optimize the results of your training program. Read more…

As you’ve noticed, you have to eat something immediately or within an hour after working out. So if you have plans to starve yourself thinking that will help you lose fat and gain muscle, then just forget it. It doesn’t really work that way. In fact, it’s better to eat small and light meals throughout the day, rather than starving yourself and waiting for the next heavy meal.

Lastly, certified personal trainer Mike Carlson shares the uncommon ways to recover, on Muscle and Performance:

5 ways to fight training pain

A doctor will tell you pain is an indication that something is wrong. A hardcore strength athlete will tell you pain is something that keeps weak-minded people out of the gym. We see both sides of the debate. A certain amount of achiness is a fact of life and an occupational hazard of working out. If these stressors build up, though, they can keep you out of the weight room and even lead to injury by forcing you into compensatory movement patterns that degrade mobility and joint health over time. It’s imperative, then, that part of your training include some basic self-maintenance. A diet centered on whole foods, plenty of sleep, proper hydration and regular self-myofascial release (foam rolling) are the foundation, but the following five strategies can be huge during periods of increased training intensity. Read more…

In conclusion, eating and resting after your workout is actually essential for both muscle recovery and maximum gains. And no, that doesn’t mean you can load up on unhealthy foods or rest for the rest of the day. You have to eat whole foods that are packed with protein, carbs and fats, within an hour after your session. Most importantly, you need to re-hydrate yourself. A clean drinking water is enough.

In addition to that, you have to stretch and cool down. As mentioned above, Epsom salt bath and contrast shower may do the trick.

Your pre-workout routine is also important. For instance, your body needs healthy carbohydrates in your meals, particularly from nuts, seeds, fruits, oats, and beans. Stretching or warming up should also be included.

Generally, you need to watch out your nutrient intake as there are so many things that could mess up with your gains. The most common mistakes are avoiding carbs and healthy fats, as well as starving yourself.

Just remember these muscle recovery tips – they will reward you with the sculpted body you want!

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