How do you use a post-workout to build muscle and improve your fitness after the workout is over? You have successfully shredded every muscle in your body. But there is no guarantee that you will build muscle or that your body will recover at the level it was at before the workout. A workout allows you to start fresh. By breaking muscle down, you can replace it with something bigger, faster, stronger, or more durable.
Your post-workout is the demolition process to build muscle. It is the stimulus that gets everything started, but it cannot finish the product. Your body exists between two states, which are anabolic and catabolic. Workouts are a catabolic process, but to build muscle, you will need anabolic processes. Three anabolic processes build big muscles.
How to use a calories surplus to build muscle
The most dominant anabolic process is eating. When you eat, your body goes into an anabolic state where it builds muscle and stores fat. If you want to build muscle, you must eat. Aim to eat 250 to 500 extra calories per day. Your muscles need the energy to function and grow. When you do not eat enough, your body enters a catabolic state and conserves energy by burning fat and muscle.
To build muscle, you need to send your body into an anabolic state, and the quickest way to do that is to eat. Consequently, it takes food to make muscles. It is not magic; it is science.
How to use protein to build muscle
To ensure that any weight gained is from muscle, the bulk of your extra calories must come from protein. People who eat a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.
For optimal protein growth, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal. For a 175-pound person, that works out to 20 to 24 grams of protein at every meal. You get that in three to four eggs, a Greek yogurt cup, or one scoop of protein powder.
How to use sleep to build muscle
After a good workout and a busy day, sleep is the next thing your body needs to build muscle. Sleep is an anabolic state. Your body builds muscles and repairs itself while you are sleeping. Plus, according to a study in the Journal of the American Medical Association, sleeping for five hours, as opposed to eight hours per night for just one-week, cuts muscle-building testosterone levels by a whopping 10 to 15 percent.
Subsequently, your body is flexible, which means it can switch from one thing to another thing, but it also means that your body has no intention of doing two things simultaneously. Therefore, your body will use food for energy or burn body fat for energy but not both at the same time. Finally, your body will enter a catabolic or anabolic state, but not both at the same time.
In conclusion, how to use a post-workout to build muscle
Use your workout to demolish your muscles and use food and sleep to rebuild them. Everything is connected, so you need a good game plan before you get started. Do not break down any muscles; you do not know how to rebuild or do not have the means to rebuild. The harder you work out, the more you need to eat and sleep.
If you eat or sleep more than you workout, you will store fat and not build muscle. Do not be afraid to overshoot because you will. Have a game plan and schedule for bulking (building muscle) and cutting (burning fat). But remember, you cannot do both at the same time. Your body is flexible, not a juggler.