Muscle recovery after training is a very important process. Some athletes do not pay much attention to this, and in vain. This article will give tips on how to speed up the recovery process.
Very often you can hear the word “overtraining” from athletes. However, there is no such state. The thing is that the body did not have time to recover. There can be many reasons for this, the main ones being the lack of rest time and the wrong recovery process. How to speed up this process will be discussed below.

Restoration of muscle tone
First of all, it is worth remembering that muscle recovery after a workout must be earned. However, this does not mean that it is necessary to “die” during training. For classes to be effective, it is necessary to properly use the stressful state of the body after exercise.

Very often athletes make the mistake of focusing only on the recovery itself. But after all, training affects the entire body as a whole, and not just muscle tissue. The correct recovery process involves the following:

Muscle recovery after training.
Removal of decay products from the body.
Recovery of energy reserves.
Restoration of the normal functioning of the central nervous system.

Now recovery can be quite simple, because proper nutrition and special therapy has a beneficial effect on the entire body. The same sleep, which is given a sufficient amount of time, restores the nervous system and helps to accelerate the processes of burning fat and building mass. And, for example, coffee can improve the functioning of the central nervous system and reduce pain in the muscles.

How to restore muscles after a workout
Prioritizing muscle recovery after a workout is just as important as setting goals for each session. It is impossible to jump higher just by running. So is the case with recovery. When priorities are set, you need to make sure they are correct. Very often, the progress of athletes is hindered by malnutrition. If the goal of your workout is to burn fat, then you need to refrain from foods containing sugar.

After exercise, the body needs fast-acting carbohydrates, which can be easily obtained through sports. drinks. However, the athlete prefers a carbohydrate supplement, reducing all the efforts made in training to zero. It is very important to prioritize and then make sure the methods chosen are effective.

Nutrition for Muscle Recovery

Never underestimate the role of nutrition in post-workout muscle recovery. Receiving all the necessary substances, the body will be able to quickly restore all the violations received during training. In this case, little energy will be spent, which is also important.
It is best to give preference to protein compounds of animal origin. They contain in their composition immediately 9 of the most valuable amino acid compounds for the body, which will accelerate the process of tissue repair and supply the body with all the necessary substances. This in turn will speed up your metabolism. Conducted studies have shown that when using protein after training sessions, the rate of weight gain increases by 38%, and strength indicators – by 33%.

It is also important to remember about fruits and vegetables. For example, all berries that have a dark color contribute to the speedy removal of decay products from the body. This has a beneficial effect on the process of muscle recovery after training. The same can be said about many fruits or leafy vegetables that improve metabolic processes.

To reduce the level of estrogen, cruciferous vegetables are a very valuable food product. Do not get carried away with them only to those athletes who want to lose weight.
Despite numerous articles talking about the dangers of fats, in practice everything is somewhat different. For example, fats derived from whole sources (avocados, nuts) have a protective effect on the body. They contain a large amount of Omega-3 and Omega-6 fats that can speed up the restoration of the skeletal system. They also provide the body with valuable vitamins and minerals in an easily digestible form.

A very valuable product in the recovery is fish oil. With its help, signaling to cells is carried out and anti-inflammatory protection of the body is provided. This product has long been known as very valuable from a medical point of view. It is widely used in traditional medicine. No less important are other fats that have a variety of positive effects on the body. impact.

Speaking of nutrition, it is simply impossible not to mention ordinary water. With a lack of fluid, the process of muscle recovery after a workout will slow down. Water reduces the load on the heart and muscles, and does not allow the body temperature to rise. But the temperature of muscle tissue is a very important indicator in recovery.

It is very important for recovery processes to take care of the intestines. All problems with this body negatively affect the absorption of nutrients and vitamins. A large amount of toxins begins to be released, metabolic and fat-burning processes slow down, and the production of neurotransmitters that affect the overall mood of the athlete decreases.
Of course, more than one article can be devoted to intestinal problems. However, a few simple tips will help you improve the process of muscle recovery after a workout.

Eat prebiotics and dairy products.
Try not to eat wheat products.
Avoid using anti-inflammatory drugs such as ibuprofen.
How to speed up muscle recovery
A large number of studies have been conducted that have shown that severe emotional and physical stress negatively affect the process of muscle recovery after training and, accordingly, the progress of the athlete.

Stress reduces the body’s ability to adapt to training loads. This is due to a decrease in the number of killer cells and disruption of the functioning of the hypothalamic-pituitary-adrenal system. It is this system that is responsible for the synthesis of hormones, and as a result of normal operation, more cortisol begins to be produced. This hormone stops tissue repair, and, consequently, the growth of their mass.

You need to learn how to manage stress. Here are a few tips on how to do this as efficiently as possible:

It is necessary to study the consequences of stress and its effect on the body. Only in this way can a person reduce his own stress.

Use breathing and muscle relaxation techniques. Meditation is a very powerful tool in dealing with stress.

Listen to music. This will reduce the level of cortisol in the blood.

Do massage and self-massage. This will reduce pain after the training process.

Get some sleep enough time. Sleep is an essential part of the recovery process and should not be neglected. The body will never function well if you don’t get enough sleep.

The intake of carbohydrates will also help to significantly speed up the process of muscle recovery after a workout. They have a variety of effects on the body, for example:

Reduce blood cortisol levels, thereby improving body composition.

Increase insulin levels, cause antioxidant protective reactions in muscle tissues.

They have a beneficial effect on the functioning of the thyroid gland, on the work of which metabolic processes depend.

Increase the level of hydration by retaining fluid in the body. Однако в данном случае переизбыток углеводов несет уже негативное impact.

The optimal time to consume carbohydrates is the time after the completion of training sessions, and in the evening. You can not eat carbohydrates before the start of the workout.

Recovery workouts
For the fastest recovery of muscles after training, it is necessary to maintain a balance between the intensity of training, rest and little activity. Sometimes frequent exercise can speed up the recovery process, and sometimes, on the contrary, slow it down.

So, let’s say, when an athlete has severe pain after a workout, you need to make classes more frequent. The fact that frequent training can reduce pain in the muscles has been scientifically proven.

At the same time, if the athlete often runs, or the intensity of training is high, it is better to reduce the load. The following tips will help make your recovery more efficient:

In one training session, it is necessary to include strength and cardio loads.

Use two workouts each day, with one being high intensity and the other high volume strength training.

Make your sessions longer than one hour.