Recovery after workout

To fully recover after intense training, try to pay attention to the following points:

• do not deprive yourself of sleep. You need to sleep 7-9 hours at night and, if possible, 1 hour (no more) at lunch time;
• Limit your training time to 90 minutes;
• Once a week, abstain completely from classes - or, in extreme cases, give yourself very light loads.

How to accelerate muscle recovery?

Here's what you need to do after each workout:

1. Drink cocktails with carbohydrates and protein immediately after the workout.
2. Do stretching exercises (5-10 minutes).
3. Take a warm, and then a cold shower.

Preparations for muscle recovery

1. Complex antioxidants. Antioxidants suppress free radicals. This, in turn, helps a better recovery after training, reduces muscle pain and stops inflammation. The main antioxidants: vitamins A, C, E, selenium, beta-carotene, grape seed extract - proanthocyanidin, alpha-lipoic (tioctic) acid.
2. Amino acids with branched chains , or BCAA - Branched-Chain Amino Acids. They are essential amino acids, which means that the body can not produce them, and they must be taken with food. In addition, these supplements support immunity and account for 35% of all amino acids in the muscles. The main representatives of BCAA are: L-isoleucine, L-valine, L-leucine.
3. Glutamine . Glutamine is considered a key restorative factor that prevents muscle catabolism.
4. Inosine . Inosine prevents accumulation of lactic acid, which provokes muscle fatigue.

Products for muscle regeneration

1. Eggs . The egg protein has the highest biological value - in comparison with any other food.
2. Almonds . One of the richest sources of alpha-tocopherol is one of the forms of vitamin E.
3. Salmon . The muscle protein regulator, salmon contains a lot of high quality proteins and omega-3 fatty acids, which accelerate muscle recovery after training, as they reduce protein decay.
4. Yoghurt . If you are looking for the perfect combination of proteins with carbohydrates to restore your body after a vigorous workout, yogurt provides you with the best solution.
5. Beef . Rich in iron and zinc, beef meat takes the first place and as a source of creatine.
6. Water . The muscles of any part of the body are 80% water. This means that changing the amount of water in our body, even by 1%, can damage both the training itself and the rapid recovery of muscles after it.

Rapid recovery of muscles

The speed of muscle recovery is very different, because it depends on the degree of stress on them. In the case of light load, the muscles will fully recover within a day. After an average load for complete muscle recovery, you can take about two days. And for the final muscle recovery after a voluminous and heavy workout, you will need a week (or even two). Hence, it is clear that rapid muscle recovery is not always possible.