Some gym enthusiasts meticulously attend to every detail during their workouts, from exercise selection to goal-oriented training protocols. However, they often neglect the importance of post-workout protocols. To truly optimize results, it is essential to give equal attention to your post-workout routine. Ignoring recovery can result in missed gains. Treat your post-workout protocol with the same level of dedication as your workout to maximize your potential benefits.
According to men's physique competitor Mike Kundla, recovery is often overlooked but plays a crucial role in muscle growth. Proper rest and recovery are necessary for repairing muscle fibers, replenishing muscle glycogen, and allowing for central nervous system recovery. Kundla emphasizes the importance of giving your body the rest it needs to maximize muscle growth and overall performance.
Fitness coach Brandon Strong adds another perspective on optimizing recovery. He highlights the importance of being close to 100 percent for the next workout or game. Recovery plays a significant role in achieving this level of readiness. By prioritizing recovery, individuals can enhance their performance and ensure they are fully prepared for their upcoming physical activities.
To gain insights, we interviewed two accomplished Muscle Pharm athletes and delved into their post-workout routines. Our aim was to identify the most effective recovery strategies that enable them to maintain intensity in their training sessions the following day. By understanding their approaches, we can uncover valuable techniques to optimize recovery without compromising future performance.
1. Start With Post-Workout Stretching And Cool-Down:
Despite not being an Eskimo, Kundla incorporates ice therapy within an hour of training to alleviate pain from past football injuries. His recovery protocol varies based on the type of workout he performs. Power days involve heavy weights and multi-joint exercises like deadlifts and bench presses, requiring more extensive recovery. Kundla prioritizes stretching using essential recovery tools such as a kettlebell, lacrosse ball, and foam roller.
On accessory days, he focuses on traditional static stretching. Additionally, Kundla includes jump rope sessions, performing 100 jumps with both feet, 100 with alternating feet, and 50 reps on each foot individually. This routine strengthens muscles and ligaments in the feet and ankles, mitigating the risk of injury. Kundla customizes his recovery strategies based on the demands of his workouts, ensuring optimal recuperation and reducing the chances of setbacks.
Mike Kundla's Power-Day Post-Workout Routine
- 10-15 cat/camel stretches to release tightness in the shoulders and back
- Foam roll hamstrings, quads, and back; alternately you can use a barbell with your legs
- Lacrosse-ball trigger-point work on the hips, shoulders, and calves: 30 seconds of pressure 2-3 times for each area.
- 10-15 bodyweight walking lunges per leg
- 20 arm circles in each direction
- 3-5-minute cool-down on the stationary bike
2. Water Does More Than Keep You Hydrated:
Both athletes emphasize the significance of water in the recovery process, not only for staying properly hydrated but also for active recovery. Regular water consumption is crucial for optimal exercise performance. Additionally, they utilize water-based activities to aid in active recovery.
Fitness coach Brandon Strong incorporates pool training once a week for active recovery, engaging in swimming or shallow-end running along with specific drills targeting his hips and legs. The resistance provided by the water aids in releasing tightened muscle tissues, which is particularly beneficial after intense leg workouts. Furthermore, the cool water helps normalize body temperature after a workout. Recognizing the benefits of water, these athletes integrate it into their recovery routines to promote effective recuperation and enhance overall performance.
3. Breaking The Post-Workout "Meal" Into Two Parts:
Both athletes prioritize post-workout nutrition, taking a comprehensive approach to address immediate needs and promote recovery while preparing for future workouts.
Kundla ensures hydration by adding 1.5 scoops of MusclePharm's Amino1, containing BCAAs and glutamine, to water before leaving the gym. For his subsequent meal, he prepares 1.5 cups of egg whites with baby broccoli or greens, delivering around 40 grams of protein with limited carbs and fat. On-the-go, he opts for 1.5 scoops of MusclePharm 100% Combat Isolate mixed with water.
Strong begins his post-workout nutrition with immediate consumption of MusclePharm products. He combines Amino1 with an additional 5 grams of glutamine for enhanced recovery and enjoys a Combat Crunch Bar, providing 20 grams of protein and 25 grams of carbs. An hour later, he opts for macronutrient-based foods, favoring a protein-rich burrito bowl.
Both athletes strategically address their nutritional needs post-workout, ensuring proper recovery while laying the groundwork for future performance. They utilize quality products and focus on protein intake to support muscle repair and growth.
4. Winding Down Before Bedtime:
Sleep often takes a backseat when time is limited, but from a muscle-recovery perspective, it should be a top priority. Sleep plays a vital role in hormone release and overall recuperation, making it one of the most crucial aspects of recovery. However, both athletes find it challenging to get enough sleep.
To enhance their sleep quality, both Kundla and Strong follow specific bedtime routines. Kundla begins by soothing his sore muscles through myofascial release and applying ice or heat to inflamed areas. He also tapers off his water intake in the evening, starting around 6 PM, to avoid unnecessary interruptions during the night. By prioritizing these bedtime routines, they aim to optimize their sleep and further support their muscle recovery process.
To enhance relaxation before bed, Strong incorporates a cup of hot tea, promoting a sense of calm. Additionally, he supplements his routine with MusclePharm's Z-Core PM, which contains zinc, magnesium, and melatonin. This combination supports natural testosterone levels and aids in achieving quality sleep.
Strong also recognizes the benefits of meditation in winding down from a stressful day. He dedicates 10-15 minutes each day to meditation, a practice he started in college to manage stress. By quieting his mind and focusing on his goals, he finds meditation to be an effective tool for mental clarity and overall well-being.
Through the inclusion of hot tea, Z-Core PM supplementation, and meditation, Strong establishes a bedtime routine that promotes relaxation, quality sleep, and mental rejuvenation. These practices contribute to his overall recovery efforts and help him maintain a balanced and focused mindset.
5. Continue Filling Up In The Morning:
While many individuals consider recovery complete once they go to sleep, Kundla emphasizes that proper post-workout nutrition extends until the moment you pick up your first dumbbell. This time frame includes the continuation of intelligent nutrition and supplementation practices.
Upon waking, Kundla incorporates an Armor-V multivitamin/mineral supplement with his breakfast. This comprehensive supplement provides a balanced combination of vitamins, minerals, greens, a probiotic complex for immune-system support, and an omega complex for cardiovascular health.
Afterward, Kundla heads to the gym. However, before diving into heavy weights, he initiates a pre-workout warm-up and mobility routine. This routine is similar to his post-workout drill but in a different order. Kundla emphasizes the importance of stretching and mobility exercises before training, just as crucial as the post-workout routine. These practices aid in injury prevention and enhance the quality of training sessions.
Kundla's approach highlights that post-workout nutrition and recovery extend beyond bedtime, incorporating proper nutrition, supplementation, and pre-workout preparation. By paying attention to these details, individuals can optimize their overall recovery process and improve their training outcomes.
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Mike Kundla's Pre-Workout Mobility Routine
- 3-5-minute warm-up on a stationary bike
- 10-15 bodyweight walking lunges (each leg)
- 10 cat/camel stretches
- 20 deep bodyweight squats
- Foam rolling back and quads; alternately you can use a barbell with your legs
- Stretch and roll out calves with a barbell
- 20 arm circles (each direction)
- Squad smash quads with a 30-pound kettlebell
Strong shares Kundla's belief in the continuity of recovery into the next day. Immediately upon waking, he prioritizes hydration by consuming water. Strong recognizes that even slight dehydration can have a negative impact on the body's performance, thus emphasizing the importance of staying adequately hydrated.
After breakfast, Strong incorporates another pre-workout tool, MusclePharm's Assault, an energy and focus drink. This supplement provides him with the necessary energy to enhance his workouts. He mixes a scoop of Assault with water, consuming it either during his pre-workout stretching or while warming up with a run.
Additionally, Strong takes a serving of BCAAs, approximately 2 scoops, before his workout. This practice fuels his training and facilitates recovery by supplying his body with essential substrates often utilized during intense training sessions.
By starting his day with hydration, utilizing pre-workout supplements like Assault, and incorporating BCAAs, Strong ensures his body is optimally fueled for workouts and primed for efficient recovery. These strategies support his overall recovery process and contribute to improved performance and well-being.