Do you know what to do after exercise?

There is a lot of information about what to do during sports. and everyone who does sports knows or is trying to learn what to do during sports. do we have any information about what to do after sports?

What you do after the workout can directly affect your performance, so your workout doesn't actually end after you finish your last repetition. In order to get as much efficiency as possible after each workout, you need to pay attention to the time period after the training as much as before the training. Whether you are trying to burn more fat, want to increase your muscle ratio, or your goal is to have a better post-workout recovery period.

 In a study conducted in the USA, the training and alcohol consumption of the participants were observed. Some consumed alcohol to reward themselves after a tough workout; others did fat burning exercises against the calories they took from alcohol. Experts say, “Alcohol can reduce the muscle building signals that occur after training. If you drink protein powder first thing after training, you can reduce this effect,” he suggests.

 It is wrong to talk about this by rote, so I take research into account.

 Nourish Your Post-Workout Muscles

Nourish Your Muscles After Your Workout. As we understand from the saying that muscles are developed in the gym, but emerges in the kitchen, nutrition is extremely important. When you consume protein, your body converts it into amino acids that help heal and regenerate your muscle fibers. This process is known as protein synthesis, and the amino acid leucine plays a key role in its occurrence.

The main thing you should pay attention to is to get 30 grams of protein per meal. US dietitians add: "If you're getting enough protein daily, you'll get enough leucine to maximize muscle growth."

 Less Time More Muscle

According to a study conducted in Germany, working out 3 sets of 10 repetitions is among the most effective ways to build muscle. What's more, men who trained this way for six weeks gained the same amount of strength and built muscle as people who did 7 sets of 3 repetitions with higher weights and spent 75 percent more time in the gym than they did. Experts in the research group said, “More weight requires longer rest and you cannot train without rest. But to surprise your body and accelerate your growth, you should train in a high-weight-low-rep mode every 3 to 6 months,” they advise.

 And of course, the most important thing we should not forget after sports is nutrition.

So Why is Post-Sport Nutrition Important?

Sports and nutrition are inseparable. During training, muscles use glycogen, the storage form of glucose, as an energy source. This results in partial depletion of glycogen in the muscles. In addition, some proteins in the muscles are broken down and damaged during training.

 The purpose of creating a post-workout nutrition program is to maximize the benefits of training. Eating right after exercise; It helps to replenish the declining glycogen store, repair worn muscles after training, new muscle development and gain strength. Proteins, carbohydrates and healthy fats are all important for the body to heal itself and for muscle development.