Rapid recovery after exercise: nutrition, drugs and recommendations

For professional athletes and amateurs, recovery from training is a process that must be perceived as a natural necessity. Muscles begin to grow only after its termination. In order for this process to go much faster and without consequences, it is important to be able to properly relax and restore your strengths necessary for the next workout.

What you need to know about training?

Proper exercise - a guarantee that recovery from training will be quick and painless. The basic rules of sports include:

1. Limit the duration of one workout to one and a half hours.
2. One day a week, you need to rest your muscles.
3. Alternatively, a minimum load is allowed on that day.
4. Every day, you need to give the body a rest, not only at night, but also during the day. It will be enough for one hour of sleep at lunch time.

Rehabilitation after workout

How to properly restore the body after training? The main means of rehabilitation include the following:

• Passive rest;
• Competently selected diet;
• massage;
• Bath;
• Water procedures.

Massage for athletes is one of the most effective methods of recovery. By removing the decay products from the muscles during this procedure, they become more elastic. As a result - increase their level of efficiency.

Also, you should pay attention to a remedy like a steam bath. It promotes muscle relaxation, which is achieved by increasing thermoregulation and activating sweating.

When visiting a steam bath, you should follow certain rules. For example, while staying in it, it is unacceptable to pour cold water. This procedure should be done after the end of the session.

Passive rest is an ordinary night's sleep. Its duration should not be less than eight hours. This time is enough to restore muscle.

Due to water therapy, it is easy to relax the muscles. In addition, it relieves muscle tension. The most effective is to visit the pool.

Recovery after workout: food

Among products that positively influence the recovery of the body after sports training, it is necessary to distinguish such as:

1. Eggs. They will always be number one in the athlete's menu. Their protein has the highest value in comparison with other foods that must necessarily be present on the table during the recovery period.
2. Salmon. Due to the proteins contained in the salmon and omega-3 fatty acids, the recovery process is much faster. This is due to a decrease in muscle protein decay products.
3. Water. Violation of the balance of fluid in the body is fraught with a decrease in the rate of recovery of muscles.
4. Beef. It is an excellent alternative to creatine. The meat contains a large amount of iron and zinc.
5. Yogurt. It is a product that combines proteins and carbohydrates. For a quick recovery of muscles after training - this is the best solution.
6. Almond. It contains a large amount of alpha-tocopherol. It is a form of vitamin E.

Preparations for recovery after training

Antioxidants occupy the leading position among drugs that promote muscle recovery. They are responsible for the suppression of free radicals. Thus, muscle pain is reduced and the development of inflammatory processes is suppressed. Antioxidants include vitamins A, C, E, and others.

Also, due attention should be given to amino acids. The organism does not produce them, so it needs help. Amino acids are represented as "L-isoleucine", "L-valine" and other substances. Thanks to such supplements, the immune system will always be protected.

Another preparation that promotes rapid regeneration is Inosine. It removes lactic acid from the body, which, in turn, contributes to muscle fatigue.

Useful recommendations

How else is it possible to stimulate recovery after training? Immediately after its completion, it is recommended to take up to 5 grams of "BCAA". This complex stimulates the production of anabolic hormones. In addition, it inhibits catabolic processes.

Also, take 3 grams of creatine and the same amount of glutamine. Creatine will restore the lack of energy, and glutamine will enhance the production of growth hormone.

It is equally important to use at least one liter of pure still water immediately after training. It will help restore water balance.

Additional Information

Each training should end with a mandatory hitch (light exercises). In addition, special attention should be paid to professional massage. Due to stimulation of blood flow and lymph flow, rapid recovery after training is possible.

Admission of anabolic steroids positively affects the general condition of the body.

How to determine recovery?

Two hours after training, you need to measure your pulse. If the score is less than 75 beats / min, then the restore process has been completed successfully. The indicator is more than 75 beats / min - the body signal about overtraining or about the occurrence of malfunctions in the cardiovascular system.

Strong sleep speaks about the activation of the process of restoring vitality. If the athlete is accompanied by anxious dreams, as well as morning and afternoon drowsiness, then the training regime should be adjusted.

Pain in the chest - a signal that the body has not yet completed the recovery process after the past training.

The speed of recovery of muscles directly depends on the degree of load, so on different days it may not be the same. If the load was insignificant, the muscles would be restored within 24 hours. In order for them to recover after a moderate load, it takes two days.

Full recovery after training is possible only after a week. In some cases - two weeks after a great physical exertion.