1. Eat appropriate, high-quality calories. Overtraining, low body fat, and low energy diets all have one thing in common: a catabolic environment that interferes with recovery.

2. Enough water. For many years, water has been the main additive. Drink at least 40 grams of water for every kilogram of body weight.

3. Every meal should include high quality proteins and fats. As for carbohydrates, to avoid inflammation, consume nutrient-rich plant-based carbohydrates. That is, give preference to meat, eggs, nuts, saturated fats, olives, avocados, coconuts, and lean on vegetables and berries.

4. Increase your intake of amino acids. Each meal should contain at least 10 grams of essential amino acids.

5. After training, do not forget to drink 20 grams (dry product) of fast-digesting whey protein. Whey is an excellent source of BCAAs and also provides the body with essential amino acids for faster tissue repair.

6. Eat foods high in zinc, such as meat and shellfish (oysters contain the highest amount of zinc). Zinc plays a big role in the recovery process, as it increases glutathione, which accelerates the removal of decay products from tissues after exercise and stress.

7. Antioxidant-rich fruits such as blueberries, pomegranate, kiwi and pineapple can help reduce inflammation and speed up the recovery process.

8. After a workout, add concentrated tart cherry juice to the water – it reduces muscle pain, speeds up recovery and improves sleep quality.

9. Eliminate alcohol from your diet, except for red wine. Alcohol slows down the elimination of waste products from the body and causes oxidative stress. Alcohol also increases aromatase activity, which leads to an imbalance of the hormones estrogen and testosterone, and this in turn hinders progress.

10. Actively support estrogen metabolism. Excess estrogen interferes with fat burning, and also upsets the balance of hormones, thereby slowing down recovery.

11. Every meal should contain cruciferous vegetables, as they are rich in antioxidants, fiber, and also contain the substance DIM (diindolmethane), which helps the body metabolize estrogen.

12. Reduce the amount of chemical estrogens entering the body. Chemical estrogen is a man-made hormone that mimics the natural hormone when it enters the body. Research data suggests a possible link between the chemical estrogens and diseases such as cancer, and the chemical compound bisphenol A (BPA) has been shown to increase body fat.

13. Choose natural foods and avoid pesticides with estrogenic properties and growth hormones because they have a toxic effect on the body, interfering with the removal of decay products and slowing down recovery.

14. Maintain pH balance for improved liver health. The liver is involved in fat metabolism and in the removal of toxins from the body. Add citrus fruits to your water and eat egg yolks and cruciferous vegetables—the nutrients in these foods help your liver metabolize fat.

15. Increase the amount of selenium. This micronutrient reduces oxidative stress and inhibits the aromatase enzyme (which converts testosterone to estrogen). Selenium is rich in fish and shellfish.

16. To support fat metabolism and improve the balance of testosterone and estrogen hormones, take carnitine. Most carnitine in beef and chicken, as well as in small amounts in dairy products.

17. Make sure your body gets enough vitamin D, as it maintains the necessary hormonal balance for recovery, and also increases the stability of the neuromuscular system. The level of vitamin D in the blood, which must be maintained all year round, is 40 ng/ml.

18. Replenish your omega-3 and omega-6 fatty acids with saturated fats, olive oil, fish, and meat, not vegetable oils (corn, soy, canola, peanut, and vegetable blends).

19. To speed up the recovery process, reduce cortisol levels and reduce the inflammatory response, take fish oil after training.

20. 2-5 grams of vitamin C post-workout can help reduce cortisol.

21. To improve mental performance in the post-workout period, take 400 mg of phosphatidylserine (PS). This substance promotes the metabolism of cortisol and improves brain work.

22. To avoid inflammation, every meal should contain nutrient-rich foods such as dark green leafy vegetables, artichokes, beans, walnuts, pecans, olive oil, dark chocolate, raspberries, and spices, in particular turmeric and cinnamon.

23. Avoid high glycemic carbohydrates in general as they interfere with cortisol metabolism and lower testosterone levels. The only exception is after a very intense workout, when glycogen stores are depleted.

24. Eliminate sugar from the diet, as it provokes a surge in insulin. Regular consumption of sugar leads to lower testosterone levels compared to cortisol. In addition, foods high in sugar inhibit estrogen metabolism.

25. To boost immunity and speed up recovery, take 10 grams of glutamine several times a day.

26. End your workout by stretching on a foam roller to help reduce back pain.

27. Get a massage. It promotes the removal of decay products from cells, stimulates the nerve receptors of the skin and accelerates recovery.

28. To repair cells and reduce inflammation in the muscles after training, use topical magnesium preparations.

29. Use topical magnesium preparations to repair muscle fibers. This buffers lactic acid and, when combined with calcium, which builds up during intense muscle contractions, promotes faster recovery.

30. To reduce oxidative stress, calm the nervous system and improve sleep, take elemental (pure) magnesium (associated with compounds such as glycinate, orotate, fumarate).

31. Taurine will also help with muscle recovery after a workout. This substance reduces oxidative stress, and also acts as a relaxant, supporting sleep and restoring strength.

32. Avoid anti-inflammatory drugs because they have a negative effect on protein synthesis and intestinal activity, increasing inflammation.

33. 3-4 cups of caffeinated coffee before exercise reduces crepitus (delayed muscle soreness syndrome), muscle pain that occurs after intense physical activity. loads. Pre-workout coffee also recuperates after a hard workout, and you can train at higher intensity more often.

34. Avoid coffee immediately after a workout, as it interferes with the decline in cortisol levels and slows down recovery.

35. Don’t skip your workout. Warm up the muscles you are going to work on for 10-15 minutes. Warming up activates the central nervous system, prepares the muscles for further work and reduces soreness.

36. To reduce muscle soreness on the days after a hard workout, work at a moderate intensity, choosing only concentric exercises.

37. Immediately after a workout, it is useful to listen to pleasant music – this calms the autonomic nervous system and accelerates the excretion of lactic acid.

38. Meditate. This lowers cortisol levels and reduces the post-workout stress response. In addition, studies show that meditation helps increase testosterone, growth hormone, and DHEA levels.

39. Sleep! In fact, the body needs more than 10 hours of sleep! Athletes who sleep a lot recover better and faster, thereby improving their performance in strength, speed and accuracy.

40. Sleep according to your rhythms, consider whether you are an owl or a lark. Following your chronotype improves the functioning of the central nervous system and the regeneration of muscle tissue, as well as restores the balance of cortisol and testosterone.