What to do outside the gym to build muscle?

Does supplements help you recovering a bodybuilding workout? If you are concerned with bodybuilding and maintaining your body then you have to know that there is much more to do in order to achieve results outside of the gym, after and in between your workouts. Actually, muscles grows only outside of the gym. It’s just like destroying your muscles with each workout, to facilitate rebuilding them stronger each time. It is in the recovery from training where you can really achieve results and recently a lot of attention has been focused on post-workout nutrition. This is because the body is most able to absorb nutrients after a good workout.

A good post-workout meal can help the body as it trying to recover from the strain of exercise. It increases protein synthesis to create a more anabolic state. By aiding the body’s recovery it will lead to better gain while training.
Directly after training there are several things you can do to help the recovery process. Contrasting showers, switching between short bursts of hot and cold water can improve circulation in the trained areas. If you alternate between having the water as hot as you can stand and as cold as you can stand, then repeating it 4-6 times you will increase the size of your vessels during the hot periods and decrease them in the cold sections. This is known as vaso-dilation and vaso-constriction and helps free up circulation.
Ice massages are another way of stimulating muscles immediately after training. If you take a cube of ice and rub it along the muscle belly you have been working on, you will reduce the tightness of the contracted muscle. This will also pump free the waste products within the tissue that have built up in training. Avoid rubbing the ice over your joints.
After training it is important you replenish your body with the nutrients and calories it has lost through exertion. Directly after training try eating fruit, milk and protein supplements to quickly replace what you have lost. After this quick meal, wait an hour then try eating a full meal consisting of carbs and protein.
In between your workout sessions, it is during sleep that our muscles grow the most. With this in mind it is important you get enough sleep to allow for this. Aim for at least 7 hours of sleep each night to give your muscles sufficient time to relax and grow. If you suffer with being unable to sleep there are herbs like camomile you can take to help you. It is advisable not to take these any more than 2-3 times a week.
It is essential to have this time in order to help your body improve and continue to grow long after you have called it a day in the gym.

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