1 . Skipping the stretch – After you complete your work out, ensure you stretch your muscles. Focus on those that you targeted during the session. This will not only ensure your muscles recover correctly but will also enhance muscle growth.
2. Doing cardio – There is no problem in doing cardio exercises – this should last 20 to 30 minutes. However, after weight training, you should not do excessive cardio. If you do so, it will interfere with the physiological as well as the hormonal mechanisms thus causing muscular hypertrophy. You should separate weight training and cardio by about five hours.
3. Staying for long before eating – After the intense gym schedule, your body is seriously in need of nutrients such as carbohydrates and amino acids. Without these nutrients, the body cannot replenish and repair the injured muscle cells. Ensure you take a quality meal 15 to 20 minutes after finishing your final set.
4. Not including fast-acting carbohydrates in your diet – It is crucial to take appropriate nutrients the moment you finish exercising. Carbohydrates play a critical role in this since the body absorbs them to replace the replenished glycogen stores. Foods such as potatoes, bagels, rice and rice cakes are incorporated into the bloodstream rapidly, thus are ideal for taking after exercising.
5. Ditching your whey – Considering that protein whey is digested quickly into the bloodstream, it will supply the muscle cells with the much-required amino acids more than the other protein sources. This is critical after an intense exercise session. Therefore, do not forget to carry your whey; you will need it right after working out.
6. Consuming excess fats – A post-workout meal aims to ensure that both amino acids and carbohydrates get into the bloodstream fast enough for the distribution of muscle cells as soon as possible. Fats tend to slow down this process. Therefore, avoid taking fatty foods after completing the workout.
Ask an expert to know if you have any questions .