How to recover after a workout

The continuing growth of lean muscle mass, strength, desire to train, good mood, these are the signs by which one can easily determine the correct recovery after physical exertion in the gym.

Accepted, to pay great attention to the training program. and food. but on his way to recovery. Many athletes, exercising properly, make mistakes, not to restoring your body, and as a consequence get the overtraining, stopping power performance, stopping muscle growth.

The recovery of the body of the athlete plays a crucial role in bodybuilding, fitness, and other, as power, and power sports. Success in bodybuilding depends on three components, it properly planned workout, diet, and of course proper recovery, which will help the bodybuilder to recover all the torn muscle fibres, due to the inclusion process of muscle regeneration.

Your task is to help the body to restore all the effort invested in training, with the aim to obtain supercompensation that will increase muscle mass, strength, and relief.

Divided recovery several phases: fast, slow, supercompensate, and delayed.

Quick recovery

Begins immediately after the workout. The restructuring of metabolism, the body seeks to replenish ATP . phosphocreatine . of glycogen . back to the previous level of the stress hormones, adrenaline, cortisol, prolactin, reduced heart rate, etc.

Slow recovery

All accepted nutrients begin to be absorbed, absorbed, ingested protein (amino acids) begin to repair damaged muscle tissue, and protein to build new connection, that is, protein synthesis, increases lean muscle mass.

Supercompensate

At its core, similar to the previous phase, the difference is that it accounts directly increase strength, muscle mass, ie the excess of functional, physical capabilities of the body, above the initial (before training) level. Usually comes supercompensate after 2-3 days after the workout and lasts for 5 days, this phase is necessary to do the following exercise.

Delayed recovery

The return of the body to the initial level of fitness, in the absence of stress on the muscles, during the third phase.

So, training your body, we adapt to a particular stress. Creating all favorable conditions for full recovery, the body adapts to the stress, and we observe muscle growth, strength, endurance.

Ways to restore the body

Sports nutrition

Any sports Supplement, is designed, in varying degrees, to help the athlete recover after a workout, to give a charge of vivacity, to boost muscle growth, strength. For example, when taking creatine, you increase strength, muscle mass, read more in a special article creatine in bodybuilding. Protein . heal the micro tears in the muscles, build new protein molecules. Any pre-workout complexes . directed to mental focus all efforts into one, preparing the body for the training process.

Relaxation, muscle relaxation required after workout, to relieve tension and fatigue. All professional athletes have their own personal massage therapist, so do not neglect them, especially if you have the chance.

As you know, when we sleep, we grow. During sleep, our body physiological changes occur, updated muscle cell, it causes the growth of muscle mass. Therefore, always try to sleep 8-9 hours a day for full recovery of all functions in the body.

Periodization load

Our body is a complex biochemical system that can fail from time to time, so it is impossible to always progress, increase muscle mass, strength. Have to give her a rest, periodization, Cycling of the load. This means that our body can’t always be at the peak of his physical fitness. So it’s very important, at the same time to reduce the load, the other to increase. In principle, any competent training program, implies a cyclic load in the system preparing the athlete for competition.

Relieves muscle tension, makes the muscles elastic and flexible, read more in the main article stretching muscles after a workout .

Anabolic steroids reduce recovery time of muscles, improve health, enhance appetite, burn body fat, and many other positive aspects, but should pay for everything, in this case we pay health. How to reduce the harm of steroids on the body, read the main article about anabolics .

Sport, exercise increases the body’s own production of testosterone, so athletes often much better in bed than non-trained people. Stress relief, orgasm, post-workout relaxes the body, strengthens the immune system of the body.

Always remember, the more intense and harder your workout, the more time it takes the body to recover.