For professional athletes and amateurs, recovery from training is a process that should be perceived as a natural necessity. Muscles begin to grow only after its completion. In order for this process to go much faster and without consequences, it is important to be able to properly relax and restore your strength necessary for the next workout.
What you need to know about training
Proper exercise is a guarantee that recovery after exercise will be quick and painless. The basic rules for playing sports include:
- Limiting the duration of one workout to one and a half hours.
- One day a week, you need to give your muscles a rest.
- Alternatively, a minimum load is allowed on this day.
- Every day it is necessary to give the body rest not only at night, but also during the day. One hour of sleep at lunchtime will be enough.
Post workout rehabilitation
How to carry out the restoration of the body after training? The main means of rehabilitation include the following:
- passive rest;
- properly selected diet;
- massage;
- bathhouse;
- water treatments.
Massage for athletes is one of the most effective recovery methods. By removing decay products from the muscles during this procedure, they become more elastic. As a result, an increase in their level of performance.
You should also pay attention to such a tool as a steam bath. It promotes muscle relaxation, which is achieved by increasing thermoregulation and enhancing sweating.
When visiting a steam bath, some rules should be followed. For example, while in it it is unacceptable to pour cold water. This procedure should be done after the session.
Passive relaxation is a normal 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 a visit to the pool.
Post Workout Recovery: Nutrition
Among the products that positively affect the recovery of the body after sports training, it is worth highlighting such as:
- The eggs. They will always be number one on the athlete’s menu. Their protein is of the highest value compared to other foods that must be present on the table during the recovery period.
- Salmon. Due to the proteins and omega-3 fatty acids contained in salmon, the recovery process is much faster. This occurs due to a decrease in muscle protein breakdown products.
- Water. Imbalance in the fluid balance in the body is fraught with a decrease in the rate of muscle recovery.
- Beef. She's a great alternative to creatine. Meat contains a large amount of iron and zinc.
- Yogurt. This is a product that combines proteins and carbohydrates. For quick muscle recovery after a workout, this is the best solution.
- Almond. It contains a large amount of alpha-tocopherol. It is a form of vitamin E.
Preparations for recovery after training
Antioxidants occupy a 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.
Due attention should also be paid to amino acids. The body itself does not produce them, so it needs help. Amino acids are presented in the form of "L-isoleucine", "L-valine" and other substances. Thanks to these supplements, the immune system will always be protected.
Another drug that promotes rapid regeneration is Inosine. It removes lactic acid from the body, which, in turn, promotes muscle fatigue.
Useful Tips
How else is it possible to stimulate recovery after a workout? 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.
It is also necessary to take 3 grams of creatine and the same amount of glutamine. Creatine will restore lack of energy, and glutamine will increase the production of growth hormone.
It is equally important immediately after training to use at least a liter of pure still water. 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 the stimulation of blood flow and lymph flow, a quick recovery after training is possible.
Taking anabolic steroids will positively affect the general condition of the body.
How to determine recovery?
Two hours after your workout, you need to measure your heart rate. If the indicator is less than 75 bpm, then the recovery process has been completed successfully. An indicator of more than 75 beats / min is the body's signal about overtraining or about the occurrence of malfunctions in the cardiovascular system.
Good sleep speaks of the activation of the process of restoration of vitality. If the athlete is accompanied by anxious dreams, as well as morning and afternoon drowsiness, then the training regimen should be adjusted.
Pain in the chest area is a signal that the body has not yet completed recovery processes after past training.
The speed of muscle recovery directly depends on the degree of load, so on different days it can be uneven. If the load was insignificant, the muscles will recover in a day. In order for them to recover from a moderate load, it will take two days.
Full recovery after training is possible only after a week. In some cases, two weeks after a lot of physical activity.