You go to the gym, have an amazing workout, and leave dripping sweat. But days, weeks, and even months later you still aren’t seeing the results you wanted. Chances are it might not be your workout. It just might be what you’re doing afterwards.


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You just left the gym after one of the most intense workouts of your life. Sweat is dripping from your head down to your toes. Then suddenly you look in the mirror and instantly become deflated by the fact that you look the same as you did last year, the year before that, and the year before that. The lack of results you see isn’t stemming from the workout itself.

There’s a strong possibility that your post-workout routine is severely lacking one or more commonly mistreated variables. By simply following the steps and guidelines outlined below, you will be well on your way towards more strength and muscle growth.

Post-Workout Shakes


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For muscular development to happen, protein synthesis must occur. Protein synthesis is strongest during the first 90 minutes after working out. Therefore, to reap the maximum benefit protein should be taken during this time frame.

It’s a good idea to keep a shaker bottle with a scoop or two of protein in your gym bag for convenience. Plus, if you are choosing not to consume protein directly following your workout you only might be leaving potential muscle gains on the table.



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Aside from whey protein, creatine is widely considered one of the most efficient supplements by athletes, bodybuilders, and regular gym goers alike. Creatine aides in some functions including muscle growth, increased strength, and muscle recovery.

If your muscles are still aching after your workout, it could severely be impacting workouts for several days to come. Creatine will give you the extra boost to get those extra reps or pump out one more set. A scoop of 5g per day is all you need for maximum benefits.

Foam Rolling


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Many people underestimate the powers of properly performing foam rolling on a regular basis. Not only does foam rolling help warm up the muscles before working out, but it also is one of the best ways of preventing injuries.

Spending that extra few minutes foam rolling after your workout will help provide myofascial release allowing you to avoid Delayed Onset Muscle Soreness (DOMS) for days to come. The $20 to $30 you spend on a foam roller is a worthwhile investment.



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All too often people spend tons of time hand crafting a masterful workout plan from scratch only to completely ruin it with a crappy diet filled with pizza and ice cream. While fun foods have their place in moderation, following a simplified diet based on lean protein sources, vegetables, and whole grains will go a long way towards seeing results.

As they always say abs are made in the kitchen, not in the gym. The same applies to building muscle.

Recovery Days


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If you routinely go to the gym, it can quickly become a quick addiction. While this is positive in many ways, always realize that recovery days have their time and place in even the most advanced workout plans.

Professional bodybuilders and athletes use their recovery days to prepare for the next game or workout mentally. The same should be true for you.

If you’re working out like a madman and still looking like you did years ago, it’s time to make some changes. By simply doing the small steps as outlined above your muscles will ache less and grow substantially more in no time flat.