Every athlete knows (or should know) that strength training is an integral part of the performance improvement process. Stronger, faster, more powerful athletes are better athletes, and strength training catalyzes that process.
And, as important as strength training is, muscles don’t grow during workouts, they grow between them.
Muscles get bigger and stronger during their recovery period, which makes rest and recovery — following your workout — equally as important.
You can facilitate the recovery process — and gain strength and muscle more quickly — by adhering to a few simple post-workout strategies:
- Increase blood flow and break up knots and adhesions with a foam roller. After your workout, spend about 15-20 seconds kneading each muscle group.
- Allow 48 hours between workouts, but keep moving. Active recovery — via light activity (for example, walking, jogging, lateral shuffles, etc.) — is important to the muscle repair process because it facilitates delivery of nutrients to your muscles.
- Protein intake should remain consistent, even on your “off” days. Keep feeding your muscles between workouts.
- Get a good night’s sleep — at least seven hours a night. Growth hormone is at its highest levels while you’re sleeping.
Be smart about your post-workout recovery, and you’ll maximize the benefit of each and every workout.
Get STRONGER, Get FASTER!
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