Muscle recovery after training is a rather lengthy process, understanding of which allows you to avoid mistakes both during muscle gain and during training aimed at burning subcutaneous fat. Knowing the basics of the physiology of your body, you will not ask stupid questions like “How to pump up in 2 weeks” or “Why don’t you need to go to the gym every day?”. Read on for a detailed analysis of one of the main training processes in strength sports.

First, a few words about the main goal of most guys who visit the gym – a set of muscle mass. Your muscles do not grow during training (at this time they are just destroyed), but during sleep (to a greater extent), so do not forget to get enough sleep – this is the main rule for successful mass growth. Now about muscle recovery, it is divided into 4 phases by sports doctors.

Rapid recovery phase

This process lasts about half an hour (each person has his own recovery time) and starts immediately after the end of the workout. During a quick recovery, our metabolism changes significantly, the work of the cardiovascular system of the body normalizes, and the production of stress hormones (adrenaline, cortisol) is restored to a normal level. Insulin and steroid hormones enter the bloodstream.

slow recovery phase

After the completion of the rapid recovery phase, the body begins to repair and regenerate damaged cells, for this it accelerates the absorption of protein and various enzymes from food.

Supercompensation

It comes 2-8 days after training and lasts about 5 days. It consists in creating an additional margin of safety by the body, that is, a person becomes more prepared for the stress loads that he received in the previous workout, thanks to this phase, the volume of muscle tissue increases.

Lost Compensation

If there is no such load during the supercompensation phase, then the functional and morphological characteristics of the organism return to the previous level. This already implies the frequency of training for naturals and why those who stop exercising in the gym lose weight.

Something like this, according to experts, muscle recovery after training proceeds, however, it is in our power to make it less destructive, for this, after training, you can use the following methods:

1. Finish your workout with stretching, this will help recovery and make the muscles more elastic.

2. A deep massage performed by a specialist will also speed up your recovery and help relax your muscles.

3. Sauna or bath, they increase body temperature and improve blood circulation, which means that your cells will receive more oxygen and nutrients.

4. Green tea, in addition to the fat-burning effect, tea contains many antioxidants that eliminate a huge amount of free radicals in your body.

Also, do not forget about another useful invention of our scientists – sports nutrition, which provides our body with the amino acid profile necessary for the growth of muscle mass.

During the 1st phase of recovery, the following sports supplements best help the body:
BCAAs – 3 – 5 grams will help you stop catabolic processes (destruction of muscle tissue).
Glutamine – 3 grams, the body uses it to create energy and stimulate the production of growth hormone
Water – ordinary water is needed to normalize the water and electrolyte balance.

During the second phase of sports nutrition, you can take the following:
Whey protein – about 30 grams, supplies your body with quality amino acids.
Carbohydrates, 60 – 100 grams, instead of protein and carbohydrates, you can take a serving of a gainer. Carbohydrates are necessary for the digestion of protein derived from protein.
Water, also do not forget to drink the required amount of 1 liter for every 100g of protein consumed.