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You spend hours at the gym but still don’t see any muscle growth. Well, building muscles is much more than just lifting weights. It’s a lot about what you do after pumping iron. So, if you want to grow those muscles, do not make these post-workout mistakes, says Ganesh Sapkal, fitness expert Gold’s Gym India.
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Eating post workout meal too late: You need to refuel soon after a workout. You should ideally eat your post workout meal 1-2 hours after workout to assist the muscle growth. So avoid the late night dinner no matter how healthy your meal looks like.
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Drinking alcohol after workout: You are likely to lose out all you gain if you drink after working out. Drinking can decrease your protein synthesis and all the bingeing while drinking will reduce your muscle recovery.
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You recover with a sports drink: That sugary sports drink can help replenish electrolytes but they also add extra calories. Instead swap your sports drink with coconut water or lauki juice.
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You rely on supplements: Yes the supplements can help you grow but do not skip your meals thinking that only supplements will do the job for you. A proper post workout meal is crucial to building muscles.
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You do not stretch: Stretching increases nutrient supply and blood circulation to the muscles which in turn decreases the muscle soreness. Plus it assists flexibility and good posture. So do not skip the stretching after workout thinking that it’s a waste of time.
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You get little sleep: Do not forget that your body builds muscles two times a day—while you sleep and right after a workout. Get enough sleep if you want your muscles to synthesize the protein efficiently. If you didn’t know, let us tell you that your body releases growth hormones during sleep.
