So you have just finished off your training session and it was great. You hit multiple rep pb’s and you have a pump that’s going to last an hour or two (selfie anyone?). What is it that you should now turn your attention to? Should you make use of the pump and hit the town? Eat anything in sight as soon as possible due to the ‘anabolic window’? Get straight to bed so your muscles can recover during your sleep? Although in some way, all of those are plausible, let’s start with what not to do straight after a training session.
Head straight to the bar – I like a drink as much as the next person but heading out after a hard training session has all the ingredients to damage it. I am talking about a full night out; lots of alcohol, takeaway food and only a couple hours of sleep. One drink after a training session won’t be detrimental, but who only goes for one?
Eat junk food – After a training session your body is in a state of readiness. What is it ready for? Nutrition. It is true that your body is primed to absorb nutrients after a workout, and post workout can be one of the best times to eat the naughty snacks we all crave, but what do you think is going to help you recover more? A greasy take away kebab or a well-balanced, nutritious meal?
Get stimmed up – This will depend on the time you have trained. If you are a morning trainer and have plenty of time left in the day, then the odd coffee isn’t likely to affect you in a negative way. If, like myself, you are an evening trainer and the biggest hit of stimulants is late in the afternoon, then the last thing you want to be doing is going home and consuming anything else that is going to increase your heart rate or keep your mind racing. That is a perfect recipe for ruining your sleep.
Ignore the pump – Okay, this one’s a joke. I think? Seriously though, do you ever look better than when you are pumped? You won't look like this forever, make the most of it!
So, what should you be focusing on after your workout?
A well-balanced nutritious meal - Now, this doesn’t have to be immediately after you have trained. You aren’t going to lose any gains if you don’t eat within a few hours of training. If you can however, around one to two hours post workout is a good place to aim for. Your body has had enough time to return to a parasympathetic state and is ready to take on nutrients and digest them effectively. Focus on plenty of protein, a generous amount of carbs (this will be dependent on current goals) and some healthy fats.
Hydration – Your body has most likely been sweating after a training session and you will have lost more liquid than you think. If you lose even 2% of your body weight through sweat, you can expect a decrease in mental and physical performance. Hydration also helps your body shuttle nutrients around your body, so it will work hand in hand with consuming a healthy meal after training.
Rest – By this I mean sleep. Not just on the day that you train, but you should prioritize your sleep every single night. Sleeping is when your body repairs itself. Hormones are optimised for recovery and all the nutrients you have eaten that day are put to use. Plus, the knock-on effect of not sleeping is terrible, as I am sure we all know.
Do you continuously nail the three action points above? If not, then you could seriously be missing out on some impressive recovery gains.
