When it comes to weight lifting, it’s crucial that you care for your body to ensure healthy muscle growth. Fortunately, it’s easy enough to develop good habits that will prevent injuries, help your body repair, and maximize your gains. Here are a handful of tips on what to do before and after your workouts at the gym.

4 Tips for Pre- & Post-Weight Lifting Recovery

1. Stretch in Advance

Flexibility plays an integral role in building muscle strength, so stretch for about 15 to 20 minutes before lifting weights at the gym. Doing so will allow you to get a deeper workout and access important muscle groups. Additionally, stretching prevents muscular tension, soreness, and injuries.

2. Eat the Right Foods

Eating a healthy diet will help to promote tissue building after your workouts. Before going to the gym, eat lean proteins and complex carbohydrates, which will continue to circulate through your system after your workout. Also, eat at least two hours in advance to prevent gastrointestinal issues.

3. Get Enough Protein

Post-workout protein is necessary for restoring the muscles. It prevents protein breakdown while accelerating protein synthesis. Following weightlifting sessions, ingest approximately 20 to 50 grams of whey protein in the form of shakes or supplements.

4. Make Sleep a Priority

Aim for at least seven hours of sleep so that your body can repair and restore after workouts. Following particularly intense weight training sessions at the gym, it’s best to get about nine hours of sleep.

Whether you want to build muscle mass or simply get in better shape, look into membership options at Pro-Fit. This full gym and fitness center offers strength training and group classes to clients throughout the Lithonia, GA, area. Call (770) 856-9796 to sign up for cross-fit, yoga, or pilates classes, and visit them online to learn more about their team of personal trainers.