What to drink for post-workout recovery. Pharmacological means of recovery. Methods for muscle recovery after training

Muscle Recovery - this is actual topic for any kind of sport, because, other things being equal, the more often and more intensely an athlete trains, the faster he progresses, and in order to train more, more often and more powerfully, it’s not -ho-di-mo recover-hundred-but-twist after training. Co-from-vest-ven-but, absolutely any sports-shifter is looking for ways to speed up the process of restoring. Is it possible? Yes it is possible! Moreover, it needs to be done. This topic is especially relevant in speed-growth-but-strength sports, since technical skill in this case plays a lesser role than in game disciplines or martial arts. In this regard, it’s not-about-ho-di-mo-rob-but to understand the basic principles of restoring-new-le-niya and auxiliary ways of its us-ko-re-niya.

First, it should be understood that different body systems have different terms and after-le-do-va-tel-ness of re-stand-nov-le-niya. That is why the regeneration of muscle tissue never starts until the moment of complete restoration of energy systems. In this regard, in the process of training, some systems are constantly not-up to-restoring-a-hundred-nav-whether-wa-yut-sya, which, in the end, can lead to « plateau » , so it is necessary to go-do-vom tre-no-ro-voch-nom plan take this into account and, in accordance with this, draw up macro-cycles. Secondly, you should understand that there are basic things, and there are secondary things. The basic conditions for resurrection include nutrition and sleep, and everything else is secondary. And if you don’t follow the basic conditions for restoring after a tre-ni-ditch, then no secondary ma-ni-pu -la-tion will not be able to replace this!

Basic Recovery Factors

Food: the most fundamental recovery factor, since with a lack of one or another macro or micro nutrient, the regeneration of organic tissues and energy systems will be significantly slowed down. Many people think that the most important food nut-ri-en-tom is protein, because all the magazines scream about how important protein . But the magazines are screaming about it only because the protein costs much more gay no-ra , but, in fact, the principal-qi-pi-al-noe value is precisely the corner-le-water. And precisely because of this, all si-lo-vi-ki, for which the presence of the press does not play a significant role, allow themselves to have " excess weight". So that, remember , the more ka-lo-riy-ness of pi-ta-niya, the faster you recover! On the other hand, without measure, but corrode, in order to “dry” all this later, losing the accumulated results, it’s also senseless, but, in this way it is recommended to count calories and eat according to circadian rhythms. You can read more about this here: men's diet ; bio-lo-gi-ches-kie rhythm-we .

Dream: the same fundamental factor in muscle recovery as nutrition, since it is impossible to compensate for its lack of current. It is necessary to sleep at night, in the dark time of the day, because at this time you-ra-ba-you-va-et-sya is more than all-me-la-to-no-na, pain- More than when a person sleeps from 10 pm to 6 am, this allows you to achieve the greatest production of growth hormone. You should sleep at least 8 hours a day, and you should sleep at least 10: 8 hours at night and 2 hours during the day. It is clear that not everyone can afford such a schedule, but you need to strive for the ideal! Especially ben-but important is sleep at the time of hu-de-nia, since the utilization of subcutaneous fat in-ten-siv-nothing goes on just in a dream, in connection with which , it can be argued that the more you sleep, the faster hu-de-e-those.

Recovery training methods

Split: we are not talking about organizing a training schedule for muscle groups, we are talking about dis-membering tre-ni-ro-wok. The shorter the workout, the faster you can recover after it. And it’s not about the fact that the author needs a “boat”, like ma-te-ro-mu “ka-pi-ta-nu”. The point is that the total time required for muscle recovery between three training sessions will be shorter than the time that will not be -di-mo for restoring-new-le-tion, in the event that you put the volume of three tre-ni-ro-wok in one well. For example, if you do 6 exercises of 5 sets for 5 reps for a tre-ni-ditch, then you need to-to-beat-sya to restore new-le-tion time equal to n. If you are half-no-those 2 exercises in the morning, go home, sleep, then in the afternoon go back to the gym and you-half-none-those 2 more exercises, then rest again and already in the evening you-half-none-those 2 more exercises, then it’s time for a complete recovery-new-le- niya will be equal to n-1. At the same time, the intensity of more short workouts will increase. Therefore, if you are tre-ni-rue-tes 3 times a week, it is better to break the same volume into 6 times.

Warm-up and cool-down: two very important factors in muscle recovery, since both help prevent injury, and also allow you to quickly restore energy after training. And you remember that the muscles begin to re-stand-nav-li-va-sya only after the energy-ge-ti-ka was restored! Sa-mo so-fight, to the post-le-tre-ni-ro-voch-no-mu re-sto-new-le-niyu warm-up it has nothing to do with it, it is more needed for preventing injuries, but for this it is necessary for a min. What's for-min-ka? Za-min-ka pos-vo-la-et to speed up the process of removing lactate from the muscles, and this is the first thing that can not be done in order to start re-ge-not-ra-tion energy-ge-ti-ki.

Toning workouts: Another great training way to speed up recovery, the essence of which is to conduct light workouts. You can run in the morning, or “pro-ka-chi-va-sya” with light dumbbells, dispersing the blood, in general, doing something that allows you to achieve pumping. What for? Then, together with the blood in the muscles, the hormones are sent and nutrients, therefore, the body is faster than you-we-va-et of them are products of dis-pa-da and in-lu-cha-et to-full-no-tel-nye re-sur-sy for their recovery -sta-new-le-nia.

Stretching: this method largely repeats the previous one, but it should be distinguished from del-but due to the fact that toning workouts and stretching can be done in parallel. Exercises for stretching you can see. This method of re-ko-men-du-em should be used not only as a way to accelerate the recovery of muscles after training, but also as a way to improve speed power ha-rak-te-rice-tic. Stretching helps to avoid injuries, improves muscle feeling, promotes the development of technical masters and, in general, is important aspect of training.

Procedures to speed up recovery

Massage: a more effective procedure when it comes to restoring muscles, but more costly in terms of time and finances. If you are a completely poor student, then you can ma-sa-zhi-ro-vat yourself, but sa-mo-mu, although this sounds ambiguous. Sa-mo-mas-soot a completely effective procedure, and it is re-com-men-du-et-xia to perform even in the event that you can call yourself a massage therapist. If you are a crazy fan and you have a friend who is the same crazy fan as you are, then you can learn the procedure dispute-tiv-no-go mas-sa-zha and don’t spend on pro-fessio-nal-no-go mas-sa-zhis-ta.

Preparations to speed up recovery

Steroids: the most effective of the additional muscle recovery methods, which is why d-oping is so popular in professional sports. Without observing the basic factors, ste-roi-dy, of course, will not work. But, if the athlete correctly tre-ni-ru-et-sya, eats and sleeps dos-ta-precisely, then in the case of using steroids, his progress will be faster at times. It can be said that all other ways of accelerating the recovery, in comparison with the ste-roi-da-mi, are nothing! Does this mean that we are re-ko-men-du-e-e-using steroids? By no means! Steroids are harmful , and the harm that they inflict is not co-pos-ta-wim with the benefit that they can bring to the lover. As for the pro-professional sports shifts, then they do-ping, unfortunately, to take ku "natural" "chemist" is not a rival. And, nevertheless, the use of do-ping in a pro-professional dispute is pro-ti-in-re-cheat sports ethics!

Sports pit: the main sports nutrition products that can accelerate the process of recovery after a workout should include isotonics , creatine and ami-but-sour-lo-you. All these preparations accelerate the process of resynthesis of energy systems, and you remember that the restoration of muscle structures begins only after then, how the energy was re-established. Isotonics should be drunk during training, ami-no-sour-lo-you before and immediately after, and creatine should be taken at off-tri-no-ro-night time, since this supplement ka ob-la-yes-et effect on-cop-le-niya. All other products of sports pi-ta-niya are la-yut-sya or ma-lo-ef-fek-tiv-ny-mi in the sense of us-ko-re-niya of re-stand-new-le-niya, or pre-naz-na-che-us for solving other tasks.

Conclusion: the most important thing that is necessary for a quick recovery after a workout is the right to eat and sleep. Frequent and short tre-no-ditches, light tre-no-ro-voch-ny sessions, a hitch at the end can help you recover faster developing tre-ni-dov-ki, stretching, massage, hardening and special preparations, pre-appointed for re-sin-te- for energy-ge-ti-ches-kih systems.

Many beginners often forget about the important role of nutrition in a bodybuilder's life. Of course, everyone has heard about the right and balanced diets, but few people stayed on them for more than one week. But in vain! In bodybuilding, training is far from the main role and significantly loses to nutrition. Remember that the rate of increase in muscle volume and their strength capabilities directly depends on nutrition.

The Importance of Nutrition

1. Energy is needed to provide it.
2. Required construction material so that the muscles grow in volume.
3. Finally, the main truth is this: progressive muscle growth = excess kcal (ie energy).

What should be the nutrition after training? Obviously, the more massive our body (in terms of muscles), the more energy is needed to maintain its shape and build new muscles. From this follows a completely logical conclusion: we must consume more food per day than is necessary to maintain its normal functioning.

During an active set of muscle mass, you must certainly consume more food (of course, the RIGHT one), even if this "gifts" you with an additional amount of subcutaneous fat. However, along with fat, you will gain enough muscle mass to "dry" beautifully in the future.

Proportions of nutrients in the diet

The proportions of nutrients (they are also proteins, fats and carbohydrates) are always very important when drawing up a nutrition plan. So, for the correct preparation of the diet, follow these proportions:

• Proteins 25-30%.
• Carbohydrates 50-60%.
• Fats 10-15%.

If you eat this way, not only will you grow muscle, but your health will improve significantly, which is definitely a huge benefit of a balanced diet. Below we will talk about what should be proper nutrition after training. Please note that this meal is one of the most important of the day. Why? Read on.

General rules

What should be the nutrition after training? There are several important aspects that we will now discuss.

1. In the first half hour after exercise, a large number of energy, which can be obtained from fast carbohydrates (fruits, sweets) and fast proteins (whey protein shake is ideal). It is during this period of time that the protein-carbohydrate "window" opens, when nutrients are absorbed very quickly.
2. A full meal with complex carbohydrates should be after 30-60 minutes, when your body "recovers" from a high load and the necessary amount of blood returns to the stomach, which constantly feeds your muscles during training.

In the evening, you need to reduce your carbohydrate intake to a minimum, focusing on long-term proteins (dairy products or casein shakes) that will nourish your body for a long time. Of course, don't forget to drink water regularly.

Loading with carbohydrates

Many "pumping" after training use huge doses of carbohydrates, citing the fact that in this way they significantly accelerate the deposition of glycogen in the muscles. What is glycogen? talking in simple words, this is a "canned" carbohydrate that is spent in the gym. Is this the right diet after strength training? FROM scientific point everything should work, but in practice everything is not always smooth. Experimentally, it was found that the use of carbohydrates immediately after performing heavy physical activity in gym increases the efficiency of increasing glycogen by 16% better than plain water. Paradox, right? At first glance, this may seem like a good result. However, please note that the comparison is with ordinary water, which does not contain any nutrients. So it goes. At the same time, it was proved that glycogen accumulates in our muscles cumulatively, that is, throughout the whole day. You can come to the following conclusion: nutrition for recovery after a workout does not have to contain a large amount of carbohydrates, because it is better to consume them fractionally throughout the day. This conclusion is indirectly confirmed by experiments on insulin sensitivity. Scientists have long known the fact that any exercise increases sensitivity to insulin, which is our body's transport hormone that carries nutrients throughout our body.

First meal

We have already written above that it is desirable to consume protein-carbohydrate mixtures after training during the "protein-carbohydrate" window. Some bodybuilders don't pay much attention to fast food intake at the end of a workout. That is, they come home 30-40 minutes after exercise and eat solid food, consisting of complex carbohydrates and animal proteins. Someone will say that this is stupid, but many athletes have confirmed the effectiveness of such a meal. What should be dinner? At this point, each person must "listen" to his body, choosing between 2 options:

1. Drink sports nutrition after training, which is the most popular way.
2. Do not rush to eat, and only after 40-60 minutes after training, switch to solid food.

Both options work, but ultimately the choice is yours.

Second meal

If the first meal was a protein-carbohydrate mixture, then after 1.5-2 hours you need to eat tightly. If you have eaten solid food first, a sports shake is your best bet. By the way, about the last interesting information. Thus, the ubiquitous scientists have found that liquid protein is the best option for the second meal. What should be the nutrition after training in the second meal? Here the situation is the same as in the previous case: listen to your body, choosing between two options.

Eating before bed

Everything is quite simple here, but the right meal before bedtime is a very important part of your daily diet. During our 6-10 hours of sleep, a very large amount of nutrients is wasted, which is a very big disadvantage for anabolism in our muscles. What should be done to prevent catabolism as much as possible? There are two recommendations on this matter.

1. We take a fast dose of slow protein before bed (this can be casein protein or regular protein). skim cheese). It will nourish our muscles all this time, providing the desired effect.
2. We break our dream. This means that you have to wake up in the middle of the night to have a snack. As this food can be the same cottage cheese or protein shake (casein, of course).

This is what post-workout nutrition should be like. Bodybuilding takes a lot of energy, and therefore the training itself destroys, rather than increases muscle size. Food alone delivers the very results that make nighttime eating extremely important for any level of athlete.

Eating in the morning

Perhaps it is breakfast that is of paramount importance for your body. Why? At night, we do not eat for quite a long time (yes, you can eat a little food before bed or during sleep, but the gap between this meal and breakfast can be quite a lot of time when compared to fractional food consumption throughout the day). For breakfast, complex carbohydrates are ideal, which will “give” you a considerable boost of energy for the next couple of hours.

Well, what should be proper nutrition after a workout, we figured it out. Now let's move on to more subtle issues, dividing the principles of nutrition into "drying" and "mass". Go!

Power to ground

Many beginners believe that on the "mass" you can eat everything in a row, just to gain weight. And here comes the brutal truth: when gaining muscle mass, you need to eat right, just like when cutting, which we will talk about later. However, there are a few caveats, which we will discuss below.

1. As we mentioned above, in order to increase body weight, a positive caloric balance must be created in the body. Only then will you "grow". In the first hour or two after active training, you need to eat a lot of carbohydrates in order to make up for lost calories.
2. After physical exertion, the body needs to "load" 25% of the daily carbohydrate intake. The most preferred products are rice, buckwheat and oatmeal, pasta, potatoes. This is what post-workout nutrition should be. Mass gain is a rather long and painstaking process. By the way, if you are trying to increase muscle volume, then your daily diet should include the following number of kcal: your weight (in kg) x 30.
3. If you have an evening workout, then be careful with carbohydrates, especially if you are an endomorph. Of course, the load should be, but not too large (for ectomophs and mesomorphs it remains unchanged; for endomorphs it decreases to 15-20% of the daily norm).

Nutrition during the "drying"

A real hell for every bodybuilder is a low-carb diet, when all sweets, fatty foods, various snacks and other foods are removed from the diet, complicating the mechanism for burning subcutaneous fat. Of course, every athlete sooner or later wants to try this type of diet on himself. What should be the nutrition after a workout for weight loss? To fulfill your dream, you need to follow these rules:

This is what nutrition should be after a workout for weight loss. If you are not experiencing any financial difficulties, then you can buy various fat burning products (L-carnitine, cortisol blockers, green coffee, etc.).

Post workout nutrition for girls

Most often, girls make the only gross mistake: they do not eat at all. Of course, they can be understood, because many people come to the gym just for the sake of losing weight, and now what, gain the lost calories again? Dear girls, you can and even need to eat after physical exertion. Of course, you need to know what and how much. The scheme is similar to that of men - for those who want a beautiful sculpted body with an aesthetic appearance of muscles, you need to eat more protein (meat, dairy and seafood, eggs). You can drink a protein shake.

Remember, we already talked about the protein-carbohydrate "window" above? So, girls, after a workout, you can even treat yourself to bitter or milk chocolate in reasonable measures. Believe me, nothing will happen to you and you will not swim with a layer of fat. As with men, a full meal after a workout should be 30-60 minutes later, when the blood returns to the stomach. Of course, for girls, portions should be smaller so as not to create an extra burden for the stomach. This is what post-workout nutrition should be like for girls.

Sports nutrition

70% of amateurs have only heard of protein. However, there is a huge variety of sports nutrition that will help you recover from hard physical exertion. We will not talk about anabolic steroids here, because this is a completely different topic. Sports nutrition for post-workout recovery:

• Protein.
• Gainer.
• Amino acids (BCAA, glutamine, arginine).
• Creatine
• Vitamin and mineral complexes.

Each of the above types of sports nutrition has its own unique effect: protein and gainer allow you to close the protein-carbohydrate "window"; amino acids nourish muscles and have a powerful anti-catabolic effect; Creatine increases muscle strength and endurance; vitamin and mineral complexes are useful for the body as a whole.

We think that you understand what nutrition should be before and after training. Let's move on to the conclusions.

Conclusion

Many beginners often do not attach due importance to nutrition. This is wrong, as high-level athletes will prove to you. You are ready to spend thousands of rubles on sports nutrition and expensive gym memberships, but you do not follow the most important thing - proper and balanced nutrition. In the article, we described in detail what nutrition should be after a workout, whether you are on the "mass" or "drying", a woman or a man, a professional or a beginner. No anabolics will help you in quality muscle building if you eat poorly. Remember this, good luck with your results!

After you've done your last rep, maximizing your microfiber damage, or completed your last sprint on the treadmill, it's time to focus on recovery. Many people make the mistake of not paying enough attention to this. They think that recovery processes are stimulated by long massages they cannot afford, painful ice baths, electrical stimulation, or other impractical esoteric means. In reality, the most effective way accelerating recovery and reducing muscle soreness is proper nutrition. With a few key supplementation strategies, you can help different systems organisms that need to recover after training.

1. Stimulation of protein synthesis and tissue repair.
2. Recovery of energy substrates.
3. Reducing muscle pain.
4. Fight inflammation.
5. Replenishment of stocks of essential nutrients in the body.

By focusing on these five strategies, recovery requirements can be modified depending on the type of training (for example, developing strength and power or endurance), training frequency, or personal preferences. Following these nutritional strategies will ensure that you don't push yourself to the next high-intensity workout with exhausted, sore muscles.

1. Stimulation of protein synthesis and tissue repair

Microdamage to muscle fibers during certain types of physical activity is the main cause of muscle soreness. Amino acids stimulate protein synthesis and are the building blocks of the body, which can use them to repair tissues damaged during exercise. Most protein should be obtained from high quality protein foods (meat, eggs, fish, dairy products), however, taking protein supplements during and after exercise can improve recovery. According to recent studies, athletes who took protein after a workout built 38 percent more muscle mass and showed 33 percent more strength gains than those who did not take it. On average, protein intake caused an increase in muscle mass gain of 0.69 kg and maximum leg strength of 13.5 kg compared to the placebo control group. The average amount of protein consumed in excess of the usual diet was 50 grams.

What to take

Whey protein is considered to be the best recovery supplement as it is quickly digested and easily absorbed by the body, boosting amino acid levels in the blood, which is necessary for the regeneration of damaged tissues. It also has an anti-inflammatory effect and increases levels of glutathione, an antioxidant produced by the body, which, according to some reports, increases life expectancy and prevents many diseases. Pea protein is another high quality protein source that is suitable for vegans or those who are intolerant of whey protein. Although whey protein is low in lactose, some people experience intolerance to it, especially if it is of low quality.

Sports pharmacology - this is, first of all, the pharmacology of a healthy person, which allows you to expand the possibilities of adapting the body to the extremely large loads of high performance sports, which border on the capabilities of a particular athlete. Rational use of drugs (under the concept of "drugs" in the pharmacology of sports should be understood as medicines, and dietary supplements - DD) under extreme training and competitive loads contributes to the achievement of its own record result, therefore, the pharmacology of sports studies the effect of drugs that increase physical endurance, mental stability and the body's ability to quickly restore the athlete's resources.

Fatigue always accompanies human activities where there are extreme physical and mental overloads (stress), depending on their duration and intensity (marathon running, 100 km cross-country skiing, climbing mountain peaks, performing combat missions associated with long transitions, running, swimming, lifting weights, the work of miners, steelworkers, camera work, work in hypoxic conditions, physical inactivity among astronauts, etc.).

To maintain the performance of athletes, accelerate recovery processes after heavy loads, with acute and chronic fatigue, overwork, and a painful condition in modern sports various pharmacological agents are used. Particular attention is paid to pharmacological preparations of plant origin. In each case, the doctor and the coach decide on the use of certain restorative agents.

1. Vitamins.

Among the pharmacological means of restoring sports performance and preventing overwork, vitamins occupy a special place. Their lack in the body leads to a decrease in efficiency, fatigue and various painful conditions.

Currently, in sports, as a rule, complex preparations are used. The most common multivitamins include:

Undevit- used for high-speed power loads; under endurance loads.

Aerovit- applied 1 tablet 1 time per day (course 30 days).

Glutamevit- it is used during the period of great physical exertion, during training in the middle mountains, in a hot climate.

Complevit

Oligovit- contains trace elements, salts.

Decamevit- enhances the protective functions of the body, has a tonic effect. It is used for high physical exertion, sleep disorders.

Polivita complex- indicated for fatigue and overwork.

2. Antihypoxic agents.

The following substances meet the antihypoxic requirements: cytochrome-C, ascorbic, aspartic, folic, pantathenic acids, etc. These drugs have a positive effect on the body during the development of oxygen deficiency. Under their influence, general well-being improves, the intensity of hypoxia symptoms decreases, and physical performance increases.

Bemitil- Promotes faster recovery and improved performance.

Glutamic acid (monosodium glutamate)- stimulates oxidative processes.

Gutimin- increases the intensity of glycolysis, reduces the consumption of glycogen during exercise, limits the accumulation of excess lactate.

3. Drugs that affect energy and metabolic processes.

Cernilton- gives a general strengthening effect, increases the body's resistance to infections and inflammations. It is used as a prophylactic, as well as when changing the time zone.

Picamilon- relieves psycho-emotional excitability, fatigue, improves mood, has an anti-stress effect, accelerates recovery processes, improves sleep.

Asparkam- has antiarrhythmic properties, lowering the excitability of the myocardium. It is used in the prevention of overwork, during training in a hot climate.

succinic acid- improves metabolic processes.

Pantocrine- used as a tonic for overwork, asthenic conditions, hypotension.

Riboxin- takes a direct part in the metabolism of glucose, activates the enzymes of pyruvic acid, which ensures the normal process of respiration. Indications: Acute and chronic overstrain of the heart, cardiac arrhythmia, intense training, etc.

Potassium orotate- has an antidystrophic effect, so it can be prescribed for high physical exertion. Indications: acute and chronic overexertion of the heart, hepatic pain syndrome, cardiac arrhythmias.

4. Drugs that enhance protein synthesis.

Potassium orotate (orotic acid)- is prescribed for athletes with low hemoglobin and red blood cells during the acclimatization period, increases the number of red blood cells in the blood and the oxygen capacity of the blood.

Purposes of application:

Increased overall performance during training that develops endurance.

An increase in muscle mass during training that develops strength qualities.

Improving the formation of motor skills in complex coordination sports.

An increase in hemoglobin levels with their decrease in athletes.

Inosine (hypoxanthine riboside)- significantly increases the effect of potassium orotate. The use of the complex makes it possible to significantly increase the volume and intensity of training loads.

5. Preparations of energetic action.

Panangin- Used for circulatory problems metabolic processes in the myocardium, cardiac conduction disorders, tachyarrhythmias, as well as to accelerate recovery processes in sports practice.

Glutamic acid- accelerates the recovery of working capacity after heavy loads and prevents the development of negative changes in the myocardium during endurance work.

Calcium glycerophosphate- It is used as a general tonic and tonic for overwork. The action is associated with an effect on metabolism, leading to an increase in anabolic processes.

Lecithin- takes part in the metabolism of amino acids, in the synthesis of proteins, stimulates the tone of muscle contractions, increases the body's resistance to oxygen starvation, to fatigue, accelerates recovery. The drug is harmless.

6. Tonic drugs.

Eleutherococcus liquid extract is a general tonic and tonic drug that increases physical and mental performance, has low toxicity. It is used as a tonic during the training period, during competitions and during overtraining.

Steps to help your body recover faster after a workout.

After a workout, it is very important to give the body the opportunity to rest from stress and recover for the next lesson. The better the recovery, the more likely it is to turn everything gained by hard training into an excellent result. To ensure maximum recovery, you must follow simple rules according to the daily routine, nutrition, devote time to recovery procedures.

Meals throughout the day

How you carry the load and recover from exercise is greatly influenced by nutrition. Nutrition should be balanced, i.e. Nutrients (proteins, fats, carbohydrates, vitamins, trace elements, water) must be supplied in the right proportions and contain a sufficient number of calories. It is necessary to eat at least 3 times a day, observing the diet.

Nutrition after training

After training, it is necessary to restore the supply of consumed nutrients in the muscles and liver, restore the fluid lost with sweat, as well as the immune system. In the first 30-40 minutes after a workout, you need to take a portion of proteins (to prevent the destruction of muscle tissue and start recovery processes) and carbohydrates (to compensate for energy costs and restore glycogen stores). Fluids are best replenished with water or a sports drink.

Dream

In a dream, there is an intensive restoration of the body as a whole and muscles in particular. The required duration of sleep depends on the individual characteristics of the body and averages 8 hours. If an athlete starts training with heavy loads (for example, two workouts a day), he should add another 1-2 hours of sleep to his usual rate. Intensively training athletes and those who practice more than 1 time per day are also shown daytime sleep. Lack of sleep can lead to reduced productivity, loss of energy, lack of concentration.

Warm up and cool down

Properly done warm-up allows the athlete to warm up the muscles, increase the range of motion, prepare the cardiovascular system for the load, reduce the accumulation of lactic acid (lactate) in the blood and muscles, and reduce the likelihood of injury. All this speeds up the subsequent recovery.

A hitch helps tired muscles get rid of accumulated hydrogen ions and utilize lactic acid, so the athlete feels much better after training: the muscles will not be so stiff and heavy, the risk of injury will decrease, fatigue will be much less, and mood will be better. In athletes who do not neglect the hitch, muscles recover faster. The hitch should include exercises performed without tension, slow running, free unhurried swimming.

It is very correct to include exercises for flexibility and muscle stretching in the warm-up and cool-down, such exercises increase muscle elasticity and increase blood circulation. Stretching the muscles will also help in the fight against delayed muscle pain syndrome.

Massage

Massage and self-massage is a great means of recovery. Massage after a workout helps in the regeneration of muscle cells, and relaxes after an intense workout. Massage improves blood circulation in the muscles and internal organs, relaxation of overstressed and relieve pain in damaged muscles, improves muscle regeneration and recovery processes, enhances lymph flow, activates metabolic processes and eliminates congestion in tissues, improves joint mobility.

There are several types of massage, different in intensity of impact and tasks.

Sports massage is an excellent means of rehabilitation in fitness, it helps to remove decay products from muscles, makes muscles more elastic, and accelerates recovery processes. The main type of sports massage is a restorative massage, the purpose of which is to restore and increase the overall performance of an athlete after fatigue. If the purpose of the massage is different, then it cannot be considered restorative. Massage, for example, can be preliminary, mobilizing, training, preventive.

Restorative massage is used after physical exertion and with any degree of fatigue. The higher the level of loads (both in terms of volume and intensity), the more urgent the need to restore the body becomes.

Restorative massage can be used in the process of training sessions (for example, between approaches to the bar of weightlifters, exercises on individual apparatus - for gymnasts), between training sessions (if they are held several times a day), after training sessions; during the competition and after the end of the competition.

The greatest effect is achieved by daily massage that affects the muscles of the whole body (general massage). General massage is recommended to be done 2.5-3 hours after a lot of physical activity (physically trained people can undergo a massage procedure earlier) and no later than 12 hours before the next workout.

Local massage well relieves fatigue that occurs during the intensive work of a certain muscle group, for example, arms or legs. The total duration of local massage is 10-15 minutes. Local massage can be done even between particularly intense periods of training and immediately after it.

If it is not possible to use the services of a massage therapist, self-massage can be used to combat fatigue and restore working capacity. Self-massage can be general and local.

Doing self-massage, first in the supine position massage the back, legs, chest and abdomen; then in a sitting position - arms, neck and head. Hands should be massaged moving from the fingers to the elbow, from the elbow to the armpit; legs - from the foot to the knees, from the knees to the region of the inguinal lymph nodes; chest and back - from the middle to the sides; neck - from top to bottom. The order of techniques is as follows: stroking, rubbing, squeezing, final stroking. In case of injuries and after severe fatigue, shock techniques should not be used. The thigh, feet, lower leg, lumbar region are massaged with both hands. The total duration of the massage is 10-25 minutes.

Another type of massage - vibration massage - is performed using a special apparatus-vibration massager, which causes response muscle vibrations. Vibromassage reduces muscle tone and excitability of the nervous system. The frequency of vibrations on tired muscles is 15 hertz, on others - 25 hertz. Higher frequency is ineffective. Duration of vibromassage is from 5-15 minutes.

Before the competition, professional athletes are given a special massage that tones the muscles and nerve endings and sets them up for maximum results, and after the competition, a restorative massage is done.

Russian bath and Finnish sauna

The steam bath is one of the oldest ways to get rid of fatigue. From exposure to hot air, blood circulation is accelerated, a person is forced to breathe more often and deeper. Additional portions of arterial blood enter all tissues of the body, delivering oxygen and nutrients and carrying away metabolic products accumulated during physical work. Due to the increase in body temperature, the activity of the sweating system is activated, thus, decay products are removed faster. During warming up, the muscles relax, sensations in the joints improve, tension in the spine is relieved. All this contributes to the speedy recovery of the body after physical activity. Also, the bath helps prevent colds.

According to the effect on the body, a bath can be equated to training with an average load. Usually the bath is visited at the end of the week. Before the bath and after it, the training load should be slightly reduced. You can visit the bathhouse immediately after training, but it is undesirable to train the next day. It is useful to go to the bath a week before the start of responsible competitions.

In sports practice, a wet steam bath (Russian bath) and a dry steam bath (Finnish bath or sauna) are used.

In a Russian bath, due to excessive air humidity, sweat does not evaporate, but flows down the skin, which leads to overheating of the body and may be accompanied by unpleasant subjective sensations.

In the steam room of the Russian bath you need to go 2-3 times for 5-7 minutes. When entering, you should first sit down a bit until the first sweating, then go upstairs for 3-5 minutes (you can take a steam bath with a broom made of birch, eucalyptus, oak branches), then go down again, sit a little, and then exit the steam room. Leaving the steam room, you should wash off the lot with a cool shower. Temperature fluctuations additionally train the mechanisms of thermoregulation and make it easier to stay in the bath. In between visits, rest calmly, covered with a sheet.

The Finnish dry-air bath provides recovery more efficiently than the Russian steam bath. Unlike the Russian bath, the air in the sauna is dry (relative humidity 5-10%), so the temperature of 80-100 degrees is easily tolerated in the Finnish sauna.

Take a shower before visiting the sauna. You need to enter the sauna 2-3 times for no more than 5 minutes. After leaving the sauna, take a cool shower or immerse yourself in cold water for no more than a minute.

It is best to quench your thirst after visiting the steam room with mineral water (no more than 1 glass). You can drink a glass of tea with lemon or eat an orange.

Bath visits usually take from half an hour to an hour.

For greater efficiency, a visit to the bath can be combined with a massage or self-massage.

Bath

A warm bath increases circulation and metabolic processes in the body, and relaxes the muscles. Warm baths can be taken within half an hour after strenuous muscular work or in the evening before going to bed. Water temperature - up to 55 ° C, duration - up to 20 minutes. Adding a glass of sea salt to your bath can help remove toxins and relieve muscle pain. After a warm bath, you can do a little stretching, because the muscles will be flexible and elastic. For greater effect, you can combine a warm bath with a massage, which should be carried out 2-2.5 hours after the water procedure.

Ice baths are increasingly being used in sports for recovery, especially swimming. Such a bath has a cooling healing effect on the muscles, reduces muscle pain, inflammation and tension, and improves healing processes. While taking an ice bath, the blood vessels of the body surface narrow and the blood rushes to the internal organs, saturating them with oxygen, which improves the removal of unnecessary substances accumulated as a result of physical activity from the body. After taking an ice bath, fresh blood rushes to the muscles, washing away the remaining toxins. The duration of the procedure is 5-10 minutes. Water temperature 12-15 °С. Toes should be covered with special socks, this will reduce pain. Within 30-40 minutes after the ice bath, you need to warm up, run, jump in order to better disperse the blood and enhance the effect of the procedure. Also, after the ice bath, you can take a warm shower or drink hot tea or milk.

An ice bath can be alternated with a hot shower or a hot bath. To do this, you need to be in an ice bath for 1-2 minutes, in a hot shower or hot bath for 1-2 minutes. Repeat the cycle 3-5 times. This technique allows you to effectively get rid of harmful substances.

Cold and hot shower

A contrast shower is a water procedure during which hot water alternates with cold water, which has a healing effect on the body. A contrast shower has a positive effect on blood vessels, ligaments, and connective tissue. Different temperatures cause alternating narrowing and expansion of blood vessels, resulting in improved blood supply to organs and tissues and metabolism, toxins are removed from the body faster. A contrast shower hardens the body well, increases vitality. The duration of taking a contrast shower is 10-15 minutes.

To enhance the effect of the procedure after a contrast shower, you can use rubbing with a towel, which is a mini massage for the muscles.

Green tea

Include green tea in your daily diet. It contains many antioxidants - substances that remove old toxins and prevent the formation of new ones. In addition, green tea restores the depleted nervous system; gives cheerfulness and good mood; prevents the deposition of fats and fat-like substances on the walls of blood vessels and destroys already deposited fatty layers, serving to prevent atherosclerosis; promotes weight loss; reduces the risk of myocardial infarction and cancerous tumors; boosts immunity.

Walk in the fresh air

Walking in the air, and especially walking combined with very light training, allows you to speed up the recovery process better than ordinary passive rest. In the fresh air, the body receives a large amount of oxygen, while light training saturates the muscles with blood, supplying them with the necessary for recovery and helping to accelerate the regeneration processes in muscle tissues with useful elements.

self-suggested rest

This technique is aimed at reducing the activity of all body systems to a minimum level, while optimal conditions are created in the body tissues for the absorption of energy and nutrients.

You can just sit for 10 minutes with your eyes closed, relaxing your muscles. Either lying on a flat surface or sitting in a chair with your feet on the chair, close your eyes and try to completely relax. Do not think about anything or remember pleasant, but calm life moments. One can imagine calm natural scenes: the sea, an endless meadow, clouds.

Olya Likhacheva

Beauty is like gem: the simpler it is, the more precious :)

Mar 29 2017

Proper physical activity is a guarantee that recovery after training of almost all muscles will be faster. Although no less important is the behavior at the time of rest from work. You can’t completely neglect them, otherwise the result will be only chronic fatigue and stress for the body. Read more about how to restore muscles after a workout, you will learn below.

Muscle recovery after training

The training itself is stressful for the muscles. During the exercise, they get micro-tears, sprains. Their body begins to heal gradually. In general, muscle recovery after training takes place in four stages:

1. Fast. Continues for half an hour after training. During this period, the pulse rate will be restored. The content of such stress hormones as insulin, adrenaline, cortisol becomes normal. The reserves of fast “energy” consumed during training are also replenished - ATP, creatine phosphate, glycogen.
2. Slow, or compensation. Repair of damaged cells and tissues begins. Here protein is synthesized with amino acids and enzymes. It is very important that these nutrients come from outside, so at this stage they consume carbohydrate foods, use sports nutrition to restore strength.
3. Super compensation, or super restoration. It comes after 2-3 days from the last workout, has a duration of about 5 days. In many ways, it is similar to the previous phase, but here the muscle fibers thicken in order to be able to withstand the volume of loads next time. During this period, there should be the next workout, because after it the body returns to its original state.
4. Delayed recovery after exercise. If there is no new load, then all the previous work was done in vain. Muscles will return to the pre-workout level of development, which is typical for the usual lifestyle without the gym.

Muscle recovery time after training

There is a direct correlation linking the rate of muscle recovery with their size. The supercompensation period may vary. For example, biceps recover in 48 hours. The muscles of the chest, on the other hand, require 3 days, and the back or legs - as much as 5 days. The calculation of the terms of supercompensation is individual. It is impossible to give an exact answer to the question of how much muscles recover after training. If they hurt, then the recovery phase has not yet ended. The indicator here is the increase in working weight. In the absence of progress, the rest is extended by 1-2 days.

Nutrition for Muscle Recovery

One of the important criteria in successful muscle recovery is considered to be balanced diet. It can be represented simply by a well-composed daily diet, although professional sports nutrition is often additionally used in bodybuilding. Products for muscle recovery should be predominantly protein, and of animal origin. At this time, carbohydrates are also important - without them, well-being after training will be much worse.

Still need water. It reduces the load on the heart and the muscles themselves. In addition, it reduces the temperature, which is important for recovery. In this case, green tea, enriched with antioxidants, is very useful. You need to use the following products:

• fruits, vegetables, berries;
• fats from whole sources, such as nuts or avocados, fish, vegetable or flaxseed oils;
• foods fortified with potassium - potatoes, bananas.

Ointment for muscle recovery

Very often, many athletes use ointment to restore muscles. Its action is to relieve pain, reduce inflammatory processes, reducing edema. There are ointments with a warming or, conversely, cooling effect. Among the most effective are the following:

• Apizartron;
• Viprosal;
• balm Sanitas;
• Heparin ointment;
• Heparoid;
• Efkamon;
• Nicoflex.

Muscle recovery drugs

There are different preparations for muscle recovery. Three main groups can be distinguished:

1. Plastic. They help accelerate protein synthesis and cell rehabilitation, and prevent overtraining. These include drugs Carnitine, Lipocerebrine, Cobamamide, Potassium Orotate.
2. Adaptogens and general tonic. Promote resistance to sudden physical exertion, increases efficiency.
3. Energy. Accelerate the replenishment of spent resources. These are Methionine, Glutamic acid, Panangin, Asparkam.

How to understand that the muscles have recovered

Only sensations help to accurately understand that the muscles have recovered. The pain may not be felt on the first day, but on the second day it often becomes severe. At this time, the body is only gathering strength. The next day, the discomfort decreases again, but with tension it is still felt. When it practically ceases to be felt, then the recovery is almost completed.

Recovery of breathing after exercise

The permissible value of the pulse is 75 beats per minute a couple of hours after the load. How to reduce it immediately after training or when resting between exercises? It is recommended to perform slow inhalations and exhalations in a position with the emphasis on the hands on the knees. So the heart rate is reduced by 22 beats. There is another option for restoring breathing after exercise. It is necessary to straighten up, put your hands behind your head and breathe calmly. This method, how to quickly recover from a workout, is less effective than the first. Although it will also be easier to catch your breath.

CNS recovery after exercise

If the energy, muscles and hormonal levels have already returned to normal, then the recovery of the central nervous system after a workout can take much longer. Symptoms of her exhaustion are a breakdown in strength and mood, a lack of progress and an unwillingness to go to the gym. To avoid this, it is necessary to give the body a rest for 1-1.5 weeks at intervals of 1.5-2 months. It is sometimes recommended to change the principles of training.

Recovery after training

Rest is the main factor in full recovery of strength after a workout. For most athletes, in this case, only 1-2 days are enough without physical exertion. At this time, it is important to keep good nutrition, drink the required amount of water, observe sleep patterns. To make the process of replenishing strength easier and faster, it is important to finish the workout correctly. You can't do it abruptly. The training should end with a hitch, i.e. loads in the form of stretching the upper and lower parts of the body or light cardio.

How to recover after a workout

The emphasis in recovery should not be so much on speed as on productivity. The constant lack of rest can cause overtraining. This is a state when the load injures the body much more than it can recover. Lack of desire to engage already suggests that you do not have time to relax. Many activities help to recover after a workout - a contrast shower, a sauna or a hot bath, nutrition, including sports supplements, quality sleep, outdoor walks, massage, and even listening to your favorite music.

Hot tub after workout

As gentle cardio or just active view relaxation can be a sauna or a hot tub after a workout. They increase blood circulation, slightly load the cardiovascular system, and all the rest, on the contrary, relax. It is recommended to add about a glass of sea salt to the bath. It relieves muscle pain and helps to remove all toxins from the body. It takes only 20-30 minutes to take a bath.

Sports nutrition for recovery

Do not forget about sports nutrition for post-workout recovery. It is designed to purposefully supply the body with amino acids. After the lesson, you must take:

• BCAA - 3-5 g to suppress the destruction of muscle tissue;
• glutamine - 3-4 g for energy production and activation of growth hormone synthesis;
• creatine - 2-3 g for the complete restoration of spent creatine phosphate;
• whey protein - about 20 g for women and 30 g for men to speed up and optimize recovery processes.

Sleep after workout

Evidence of replenishment of strength is a sound healthy sleep after a workout. Fatigue can be expressed in weakness during the day, especially in its first half. At night, sleep remains restless. To recover, you need to sleep 7-8, and even 9 hours a day is better. It is important to observe the same time of awakening and going to bed, for example, getting up at 7 am and going to bed at 10 pm. Sleeping immediately after training is not recommended. The body needs time to cool down.

Post-Workout Recovery Vitamins

A special place in the replenishment of forces after intensive training is occupied by vitamin preparations. Without them, rehabilitation worsens and the risk of diseases increases. Such complexes as Vitrum, Oligovit, Complivit and Undevit are called upon to help in this situation. Vitamins for recovery after training can be any, but they must contain:

• magnesium;
• zinc;
• phosphorus;
• copper;
• potassium;
• vitamins A, C, E and the whole group B.

Video: recovery after physical exertion

It is possible to determine whether the body has managed to recover after a workout using various indicators. Stable growth of results, good mood and well-being, sound healthy sleep and appetite indicate the correct schedule of classes. Otherwise, we can talk about inferior rest. To understand the question of how to speed up muscle recovery after strength training, you will be helped by several useful videos.

Amino acids for muscle recovery

How to speed up muscle recovery

Recovery after intense training

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