Let’s take a minute to talk about recovery when you are doing the superhero program. If you are crushing it in the gym, you need to be especially clear on post-workout recovery. For your new Super Hero bod, you need to make sure your post-workout nutrition is godly or you won’t be able to maintain your superhero workout routine. Post-workout nutrition is intended to replenish glycogen, prevent protein catabolism, and promote protein synthesis.
During these intense superhero workouts, your body is depleting all carbohydrate stores and breaking down muscle tissue. That being said, it is imperative that your statuesque physique takes in a blend of carbohydrates and protein. The window of opportunity is within two hours post-workout, but ideally within 60 minutes of leaving the gym or as I like to think of it, the battlefield.
So what should I eat, Batman? You need quick digesting carbohydrates and quick digesting protein stat! Most super heroes know that solid foods digest much slower than its liquid counterparts. That’s why a shake of protein powder and dextrose tops the list post-workout. Not to mention, it fits under your cape and in the sup holders of the Bat-Mobile. Start with 30-50 grams of carbohydrates and 20-40 grams of protein immediately after your superhero workout ends.
The Russians had more right than just getting the Winter Soldier in shape. Russians believed that visiting a Russian sauna would promote an enhanced immune system and faster recovery. The traditional Russian sauna involved going from a hot sauna into a cold bath. Thus, the contrast shower was born. To recreate this at home after your intense superhero workout routine is complete, simply stand under hit water for a few minutes. When you are ready, switch the water to cold for a few seconds and return it back to your hot shower. Repeat four to six times post-workout. More scientifically, the hot periods allow for increasing blood vessels, and the cold constricts blood vessels. The result is improved circulation for your hulking and exhausted muscles.
Massages are not only relaxing, but are an effective addition to your super hero program recovery plan. Not only does massage improve muscle recovery, but it can also improve circulation. With increased circulation your muscles can easily receive nutrients. Keeping your muscles healthy and flexible with massage therapy on a regular basis can get you back in the gym faster. If your pocket book allows, seek a massage at least once a month.
