Immediately after training, it is advisable to take:
– BCAA – about 3-5 g to suppress catabolism and enhance the secretion of anabolic hormones
– Creatine – 3 g to compensate for the deficiency of the energy substrate creatine phosphate. It is after training that creatine is best absorbed.
– Glutamine – about 3 g, used for energy production, goes to restore muscle tissue, stimulates the secretion of growth hormone
– Water – up to 1 liter, required to normalize the water and electrolyte balance. It is advisable to take in the form of table mineral water.
– If you are using insulin for anabolic purposes, the best time to inject is 30-60 minutes after your workout.

Second phase (20-30 minutes after training):
– Fast protein – the main source of amino acids, a catabolism suppressor and anabolic hormone secretion stimulator. It is taken 30 minutes after training, about 30 g. If after training you do not take BCAAs and other amino acids, then the protein should be taken as soon as possible after the end of the training.
– Carbohydrates – you need to take about 60-100 g of carbohydrates of medium complexity (maltodextrin, flour products, potatoes, cereals – rice, corn) 30-40 minutes after training. If you are prone to excess weight, then use only complex carbohydrates in an amount of no more than 30 g.
– Water – continue to rehydrate the body with mineral water.
– Sleep is a great post-workout recovery tool
– If you are taking anabolic steroids, then it is advisable to take oral drugs in the second phase of recovery.

Additional methods:
– Cool down after every workout.
– Deep massage – improves well-being, leads to muscle tone, stimulates blood circulation and elimination of toxins from muscle tissue.
Recovery rates

Indicators that allow you to determine how fully your body is recovering:
– Pulse – 2 hours after training, in a sitting position below 75 beats per minute. If the heart rate is higher, you should think about heart problems or overtraining. A similar indicator is blood pressure.
– Sleep – strong and productive. With the wrong training regimen, the process of falling asleep is disrupted, in the first half of the day there is a feeling of drowsiness, unstable sleep at night. time.
– Feeling worse when not restored. This is one of the main, but not very specific signals. There may be pain in the region of the heart.
– Progress – available only with full recovery.