You spend day after day working in the gym to build and sculpt every muscle to stage worthy perfection. You follow a sound nutrition plan tailored to the achievement of your bodybuilding goals. You know that consistency in your training and nutrition day after day will ultimately get you the look you have been working so hard for. But, are you doing everything you can to maximize your progress? Are you paying attention every variable that could ensure maximal recovery? If not you could be sabotaging your efforts.
Below are some important suggestions that are not to be overlooked when you are looking to achieve the best from your body.
1. Get enough sleep.
Aim for 7-9 hours of sound sleep per night. This is a critical time for the body to recuperate and make use of the nutrients you have provided it with through the day. Growth Hormone is one of the most anabolic hormones that is released throughout the various stages of sleep. This hormone is critical for anabolism, metabolism as well as health and vigor. Sleep is also a time when the body replenishes its neurotransmitters such as noradrenalin, dopamine and adrenalin to name a few. These are critical to your bodybuilding efforts as they help support drive, motivation and positive mood. To ensure a restful sleep; be sure your room is dark and properly ventilated. If a full 7-9 hours of rest is not in the cards for you then make use of a 20 minute power nap. It is called “power nap” for a reason. It really does restore energy.
2. Use your mind.
No matter how silly it might sound; mastering the power of the mind in bodybuilding is a big ticket to success. Positive thought and mental relaxation exercises help ease stress that would other wise send catabolic hormone levels soaring. These mental strategies have also been shown to boost immune function and the bodies healing process which will speed recovery but also keep you from getting sick.
Visualization strategies are another great way to maximize your recovery. Imagine the nutrients going to the cells in your body so they can be used toward your progress. Imagine the results of that. You would have more energy, improved strength, improved shape and size. In between workouts imagine your muscles repairing themselves one muscle fiber at a time until they appear bigger and stronger. It really works!!
2. Don’t neglect your supplements.
Some supplements are absolutely better than others so it is important to be educated. However, hard training puts a lot of demands on the body that cannot always be compensated for with food. Intense training causes microscopic tears in muscle fibers and connective tissue. The body will work hard to clean up the mess and repair damaged muscle fibers. This will lead to increases muscle mass. However, your body does need all the help it can get.
Some supplements that are a critical part of the recovery process are:
Glutamine: an amino acid that is most readily depleted by the body. It is also a vital amino in reducing catabolism, supporting growth hormone release and enhancing immune function.
Whey Protein: A high quality isolate combined with fast absorbing carbohydrates immediately after training will start the recovery process on the fast track. A blend of whey protein, micellar casein, and milk protein before bed will provide a steady release of amino acids throughout the night which will help with help with muscle repair and keep the body from breaking down muscle for energy.
BCAA’s (branched chain amino acids), have been shown to reduce the breakdown of muscle to be used for energy. This is especially relevant during the dieting process when calories and carbohydrates may be reduced. It is also quite relevant when nutrients are adequate as BCAA can be used exclusively towards supporting muscle growth. This is important for anyone wanting to build muscle. BCAA supplementation has also been shown to increase protein synthesis, increase recovery and support immune function.
Antioxidants: Hard training will cause a lot of free radical damage which, if not dealt with, can equate to poor muscle recovery and growth. Free radical damage is also a big culprit in the onset of many diseases. Antioxidants neutralize these free radicals creating an environment where the body can recover much more quickly. It is very wise to include these as part of your post workout cocktail and early morning supplement schedule. Some examples of powerful antioxidants are Vitamin C, Vitamin E, Vitamin A and Coenzyme Q10. 1000mg of a good quality Vitamin C is great to include as part of your post workout supplementation. Combine this with a good multi, organic, bright colored fruits and vegetables and you are good to go. You should consult with your physician before you start taking extra antioxidants as certain ones can interfere with some medications.
If you apply these three golden suggestions to your training and nutrition strategy and you will take recovery and your physique to new heights!
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