Chapter 9


Post-Workout 

Correct post-workout routines will make sure your energy levels are restored properly and that you can begin recovering/strengthening your muscles. You have just signaled to your body to build, and you need to make sure that process can be kicked off.

REMEMBER: MUSCLES GET STRONGER DURING RECOVERY NOT DURING TRAINING.

THIS IS VERY IMPORTANT

With your muscles' energy stores completely depleted from an intense workout, now is a critical time. Your body still needs energy to function AND it needs more energy to start building your muscles that you have just broken down! Your body needs energy badly, and if it is not available it will not begin building your muscles, or even worse it could break down the protein from your muscles to use as an energy source. Let's make sure you get the most out of each training by doing the following:

1. Get a source of protein - Whey protein shake (fastest absorbing) or other alternative.
2. Restore glucose/glycogen levels to stimulate insulin release - Drink a glass of orange juice, or other sugary drink.The rush of simple sugars will tell your body to release insulin. Insulin is an anabolic agent and will jump-start the anabolic processes in your body. Basically, your body will begin to store away the excess carbohydrates into your muscles.
3. Ensure sustained energy levels to depleted muscles - Eat a granola bar or other source of complex carb.
4. Proper cool down and stretching - see below.
5. Eat a banana - This provides more natural sugars and energy, helps against cramping, and calms the nervous system.
6. Bedtime slow release protein and bedtime recovery meal: Eat 1 or 2 cups of yogurt, banana, and a granola bar.

After your workout, make sure to cool down by doing some light jogging or jump roping.  Follow up by thoroughly stretching (same routine as in chapter 7). I usually take the protein, juice, and granola bar before or during my cool down.

If you do not want to use a protein drink you may eat a can of tuna, or another substitute for 20 - 50 grams of a complete protein. Be aware that absorption rate is not as fast so eat it as soon as possible.

I carry all this with me in my bag so I can get it in my system ASAP. See Chapter 3 to learn how to make a portable nutrition center which makes the nutrition process much easier.