You’re probably familiar with that feeling of rejuvenation post your workout, despite having thoroughly exhausted yourself during the session. And if you’ve ever wondered about the science behind the irony, it’s because when you work out, blood is pumped to provide energy to your muscles and keep them nourished. This process causes muscle hypertrophy or muscle growth which stays for a short duration until after your workout and then decreases gradually. But if you want to keep your muscles pumped long after your workout, you need to ensure they are nourished well. Here’s how you can prolong pumped muscles post your workout:
1. Increase your reps
You can perform variations of strength training exercises with a high number of repetitions and low resistance setting. The higher number of reps will increase your heart rate and blood flow to your muscles which will ultimately keep them pumped for longer.
2. Down a protein shake post your workout
Consume a protein shake post your workout since it contains carbs and protein which will begin the recovery process of your muscles and minimise breakdown. Along with a scoop of protein powder, include fresh fruit juice or milk blended with a fresh fruit. The nutrients in it will support muscle development and prolong the pump.
3. Consume complex carbs
Eat a complete meal post your workout that contains complex carbs such as pasta, brown rice, baked potatoes, yams and other sources of whole grains to keep your muscles pumped.
4. Hydrate with lots of water
Consume plenty of water during and post your workout since staying hydrated ensures the right kind of balance in your muscles to keep them pumped for longer.
5. Stay relaxed
Keep yourself stress-free throughout the day because if your stress-level increases, your body releases a hormone called cortisol into your blood stream which causes loss of muscle pump.
