Bodybuilding After What to Know

## After your weightlifting workout you should:

Wait at least 15 minutes before you eat.

This will give your body time to start the process of recovery and repair.

Prioritize protein in your post-workout window

Research shows that consuming between 20 and 40 grams of protein for 15-30 minutes after finishing a workout triggers protein synthesis, which ultimately boosts muscle growth.

A glass of milk that has 8 grams of protein per cup could be a great post-workout beverage but will fall short of this threshold. Chocolate milk contains 13 grams of protein per cup, closer to the target range. A small protein bar with approximately 25-30 grams of protein, a half-cup of cottage cheese with 14 grams of protein, and a tablespoon of peanut butter with 4 grams will also help build muscle.

Refuel with carbohydrates, particularly if your workout was longer than an hour.

Carbohydrates will help to restore your glycogen stores, which are depleted during exercise. Good sources of carbohydrates include fruits, vegetables, whole grains, and low-fat dairy products.

Drink plenty of water.

You lose water through sweat during exercise, so it is important to drink plenty of water to stay hydrated. Aim for eight glasses of water per day.

Get some sleep.

Sleep is essential for muscle recovery and growth. Aim for seven to eight hours of sleep per night.

Active Recovery

Incorporating active recovery into your bodybuilding routine can help speed up recovery. Active recovery involves performing low intensity exercise on your non-lifting days. This could include activities like walking, swimming, or yoga. Active recovery helps increase blood flow to your muscles, which can help speed up the recovery process and reduce soreness.

Massage, Sauna and Cryotherapy

To further enhance recovery, you may consider incorporating massage, sauna and cryotherapy to your post-workout routine. Massage helps loosen up tight muscles and reduce soreness. Saunas can help reduce muscle tension and improve circulation. Cryotherapy involves exposing the body to cold temperatures, which can help reduce inflammation and soreness.

Here are some additional tips for bodybuilding after 50:

- ### Warm up before your workouts and cool down afterwards.

- ### Do not lift too much weight. Start with a light weight and gradually increase the weight as you get stronger.

- ### Focus on compound exercises.

- ### Use proper form to avoid injury. Ask a personal trainer to help with form.

- ### Supplement your workouts with a healthy diet and supplements.

- ### Drink plenty of water before, during, and after exercise.

- ### Listen to your body and take rest days when you need them.