Four essential deeds to do after a workout

By: Sakhile Ndlazi

Pumping iron is only part of the muscle-building formula. “Recovery is just as important,” says strength and conditioning coach Dion Louw. That’s because weight lifting creates tears in your muscle and hitting the gym again too hard too soon can undermine the repair process. “Your body needs at least one day of rest between workouts,” says Louw. Below are four essential steps to do post workout.

·          Feed your muscles

Lifting weights makes your metabolism race as your body works to replenish energy and repair muscle tissue. “If you don’t take in enough kilojoules and protein, you won’t have the resource to recover,” says Louw. He recommends consuming an additional 1500kj to 2000kj on workout days, and skewing those towards protein, the building blocks of muscle. “Shoot for one gram per kilo of body weight,” say Louw. Protein shakes don’t come cheap, but the great thing about it is that it carries all the vital nutrients needed to replenish your body. If it works out expensive you can always make your own home made shakes. This includes 4 eggs, half a liter of milk or yogurt and a cup of oats. Mix them all up, preferably with a blender, allow to cool down in the fridge for 30 minutes to an hour.

·         Get a massage

Here’s why you need a regular massage, or at least a foam roller. “Both can help break the scar tissue that’s a natural consequence of lifting, say Louw. That not only speeds up the repair process and reduces soreness but also improves ranges of motion. “Spend five minutes using a foam roller on your quads, hams, hips and lower back before a workout and before bed,” says Louw. Also try visiting a massage therapist twice a month. If a therapist is too expensive then get someone who at least has an idea about massaging. 

·         Get more sleep

Muscle building does not shut down when sleep.” Your body repairs a lot of damage as you sleep, so it’s critical to get as much as you can,” says Louw. If you don’t sleep you can increase muscle loss up by 60%. The reason being ,that your body produces its greatest surge of growth hormone while you are sleeping. Lack of sleep can also make you tired for your next workout, depending on your gym regime. The goal is to get seven to eight hours of rest every night. A power nap during the day can also help for muscle growth. What is also equally important is that your bed provides the right type of support, in order to allow a restful sleep.

·         Cold shower or bath

Tough workouts do not have to result in aching muscles. Soaking yourself in cold water or taking a cold shower immediately after intense exercise can reduce delayed-onset muscle soreness by nearly half. That means a faster return to peak performance and slim chance of missing your next workout. The best way is to fill your bath to the brim and add one trace of ice cubes, and then soak for about 10 – 12 minutes  in order to reduces the inflammation that cause pain in your muscles. An alternative would also dive in a pool and just soak for 30 minutes.

With that being said also make sure that you give it a 100% in your work out sessions, push your body to the maximum and step out of your comfort zone. Great results are bound to show up with maximum effort. Gentlemen it is nearly summertime, so get going already.