Accelerated recovery after training: exercises, nutrition and recommendations
Especially those that are accompanied by weight lifting is a natural necessity. Muscles don't grow during exercise, they grow after. The opportunity for muscle growth starts the moment you step out of the gym. If you want to get the most out of every workout, you need to be able to properly rest and recover.
Training is stressful for the muscles
When you lift something heavy, the muscles experience tremendous stress. After an intense workout, muscle pain can remind of itself for several days. Recovery after training should certainly be of high quality. If you constantly bring your body to complete exhaustion in the gym, the damage accumulates over time, and the body will restore energy instead of building new muscles. They say you need to give all your best at 100%, that's right, but if you make one more percent, then instead of improving results and taking a step forward, you can roll back two steps.
Nutrition and post-workout recovery
Foods that are eaten after training and during the day have a large impact on the quality of recovery. also plays an important role in this process. Digestion is a long process, proteins and carbohydrates absorbed even before exercise will circulate in the body for a long time. For this reason, products must be chosen carefully. Especially before an intense workout, you need to eat exceptionally high-quality protein along with some complex carbohydrates about two hours before training to avoid digestive problems.
Stretching should not be ignored
Stretching helps to speed up recovery after a workout, the importance of which is often underestimated. Muscle growth is impossible in the absence of flexibility and elasticity. After training, you need to set aside at least 20 minutes to cool down and stretch. Stretching is a great way to relieve muscle tension and potentially reduce pain that will be felt later. Prolonged stretching with moderate physical activity and proper nutrition will lower cholesterol levels and improve blood circulation in the muscles. Knowing these things, you need to learn to take this important element more seriously.
Ideal post-workout protein
After training, the protein is Depending on the weight, you need to consume it from 20 to 50 grams. It will help fill the muscles with the necessary material for growth and further improvement. After a workout, protein is essential, especially if you haven't eaten anything for several hours. 20g is enough for most women, while men should aim for the top of the range. Whey protein is one of the most popular protein supplements that boosts muscle recovery after a workout.
Potassium-enriched foods help restore muscles
Accelerated post-workout recovery can be achieved by including a source of potassium in your post-workout diet. Your potassium stores are inevitably depleted from intense physical activity. Potassium (in addition to other micronutrients such as sodium and calcium) is the main mineral that plays an important role in muscle energy production. Bananas are a good source of potassium.
Focus on quality sleep
Good and quality sleep is needed by the body not only for rest. This is the vital time it takes to recover. Sacrificing precious hours of sleep over a long period of time can lead to health and mental problems, as well as negatively affect the physical condition. It is considered ideal to sleep from seven to nine hours. We need to find ways to make changes in the daily routine that will make it possible to go to bed earlier. You can, for example, set a time limit on TV or apply the so-called "blackout technology", according to which you cannot touch any kind of equipment after a certain time, for example after 9 pm. Muscle recovery time after a workout depends on the quality of rest, which can also be provided by a full healthy sleep.
Active Recovery
Rest days give the muscles a well-deserved rest. But it would be wrong to lie on the couch all day and gain strength to start post-workout recovery. The recovery time will decrease many times if you rest actively. It can be shopping, cycling, playing with children, cleaning, dancing, and so on. Oddly enough, bodyweight exercises or light cardio will help alleviate pain.
Down with stress!
The stress that muscles experience during exercise is good, as it stimulates the growth of better, repaired cells. As for stress in its main meaning, in the chronic stage, regular lack of sleep, problems at work and other things that cause it can have a significant impact on recovery after training. Any form of stress in life will take its toll on your overall well-being, so it's important to take steps to reduce your stress levels, do things you truly enjoy, make yourself laugh, and surround yourself with the people you love.
Music therapy and other useful things
Recovery is an essential part of any fitness program and an integral part of a healthy lifestyle. Relaxing melodies can be a great recovery aid or at least a distraction from muscle pain. The slow tempo of the song can help lower your blood pressure and heart rate quickly after a workout.
- Preservation of water balance. Dehydration can cause more damage to muscles and reduce the body's ability to repair itself. To avoid this, it is enough to drink a sufficient amount of ordinary drinking water daily.
- Massage will help you. It helps break down scar tissue and reduce the stiffness associated with muscle recovery. and a relaxing melody are desirable but not required.
- Try compression stockings. For many athletes, rapid energy recovery is important. Recent research suggests that wearing compression stockings can help reduce the amount of time it takes for muscle recovery between intense workouts.
- Take a cold bath or contrast shower. Although it sounds a little intimidating, a full body immersion in cold water after a workout can significantly reduce pain and inflammation for up to 24 hours afterwards.
If the goal is beautiful or big biceps, it's worth resigning yourself to the fact that a little soreness will be part of the transformation process. Recovery days are equally important. You should not rush and try to do the impossible, you need to be able to properly relax, so that later you can proudly reap the fruits of your labor.
