Post work-out MISTAKES that abolish your training …your hard work trashed with just one of these mistakes
Missing your window
Lifting weights and performing other strenuous exercise causes microscopic tears and other damage in the tissue of your muscles. As your body heals the damage, specialized cells known as satellite cells begin fusing together and attach themselves to the damaged tissue to promote the healing process. These satellite cells begin fusing with the muscle fibers. The cells are used by the muscles to create additional strands as well. These strands increase both the size and the strength of the muscle fibers, resulting in the increase in muscle mass and muscular strength. This is the time that makes or breaks your workout.
Post-workout – restricting your CARBS- BIG MISTAKE.
The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy. All types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. Therefore a post-workout meal high in carbohydrates is required to refill muscle carbohydrate/energy stores. You need to consume enough carbohydrates to promote a large insulin release. Insulin is the hormone responsible for transporting carbohydrates and amino acids into the muscle. In doing this, protein balance becomes positive, leading to rapid repair of the muscle tissue. Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair.
PROTEIN- repair muscle and encourage muscle growth.
Protein is essential for tissue growth and repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary and depend on body size and activity, a post-workout protein is used to kick start muscle repair, recovery, and growth. The bigger question is whether you get enough protein to get the muscle building effect that you desire from working out. In one study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after a strength workout. The 20-gram and 40-gram doses more effectively stimulated muscle protein synthesis—the process that helps promote the muscle repair and growth after exercise—in participants than the lower amounts. In addition to the muscle benefits, protein is remarkably satiating, so this will also help with weight loss.
When Is The Optimal Time? As soon as possible. The opportunity for muscle growth begins the moment you stop lifting. The knowledge of how and what to eat during this time will maximize your efforts in the gym and yield the biggest returns. Moderate sized portion of both carbohydrates and protein is essential, In my opinion: within the first 30 minutes.
Pushing beyond your limits
If you constantly obliterate your body to complete and utter exhaustion with every workout, this damage accumulates over time and your body will revert its energy to repairing the downstream effects of the damage rather than building new muscle. You should work out hard enough to push yourself past your comfort zones—Just don’t demolish yourself entirely. The Goal is to make solid and steady progress rather than taking one step forward and two steps back.
Treat yourself to a drink, or chug a beer
Having alcohol right after you finishes a half marathon or drinking at brunch after workout classes is a mistake because they do not realize the hazard effects. Alcohol weakens the muscle-recovery process—and the majority of muscle recovery happens within 30 minutes of your workout. Drink after training weakens your muscles and only leads to muscle damage. Workout= total waste.
Have a smoke after training
According to a World Health Organization, Europeans are the world’s biggest smokers and drinkers, we all know that cigarette smoking compromise the health of your heart and lungs, but it also diminishes muscle gains. A smoker’s heart beats an average of 30 percent faster which affects the outcome of your exercise in significant ways. Smoking causes your heart to work harder to achieve adequate circulation. This increase in heart rate, and the resultant increase in blood pressure, diminish blood flow and will reduce your overall performance. It also increases your cortisol levels and interrupts the absorption of proteins, vitamins & minerals. Puff goes you’re training and hard work!
Seems simple enough…however it is very common to hear how many people get less than six hours of sleep. Failing to get the proper amount of sleep negatively impacts the immune system. It’s very simple an individual’s response to any workout regime is surely related to overall health status, and once this is degraded, poorer results will follow. When you sleep your giving your body the chance to repair, recharge, and grow during sleep
Many lifters underestimate the importance of being hydrated well before they step into the gym… water is quite simply one of the most important anabolic nutrients you can ingest. Unfortunately, it is also one of the most overlooked. During resistance training, water is driven from blood into muscle cells and surrounding areas—known as interstitial space—based on the muscle squeezing during contraction. When body water is compromised because of poor fluid consumption, water is drawn out of muscle and back into the blood. This ensures the preservation of circulation and keeps your blood pressure at safe levels. Research studies have shown that when cells lose water, and thus volume, protein production can slow down and protein breakdown can speed up. The outcome is greater muscle breakdown, less to NO new muscle growth. Drinking enough water allows you to build muscle and lose fat because your body is functioning optimally on a cellular level.
Time is the most valuable resource that you have. And as you well know, there’s a very limited amount of it to go around. So if you’re smart, you’ll figure out ways to get the greatest return on the investment of your time. So do not blow away a great training session with one simple mistake….
Be safe, Train smart.
IFBB Professional Bodybuilder
Director of Physical Performance Infinite Labs Orlando FL
Advance Sports Nutrition Specialist (ASNS)
Certified Navy Seal Fitness Instructor
Freelance writer: Workouts and Training Techniques, Strength Training and Conditioning, General Fitness, Weight Loss and Nutritional Needs