How to recover faster after training. Recovery after muscle training with nutrition and medications

Instructions

Before your main meal, eat something salty. This simple technique stimulates the production of gastric juice.

Prepare a decoction of dandelion roots (as a rule, they are dug up in the fall or early). Pour two tablespoons of dandelion roots 0.5 l into a thermos. boiling water, leave overnight. Typically a single dose is 100 grams. During the day, before each meal, drink the decoction, and you will definitely feel better. appetite.

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Sources:

• no appetite after antibiotics

Pancreatitis is inflammation of the pancreas. Accompanied by nausea, flatulence, vomiting, burning pain in the abdomen and left hypochondrium, which can last from several hours to several days. In this case, it radiates to the back, shoulder blade and behind the sternum, and can cause loss of consciousness, shock and collapse. The pain syndrome is not relieved by antacids as with ulcers. illnesses, which easily determines the nature of these pains.

You will need

• - sage;
• - St. John's wort;
• - wormwood;
• - dried fruit;
• - horsetail;
• - series;
• - burdock roots;
• - elecampane roots;
• - pharmaceutical camomile;
• - calendula flowers;
• - iris;
• - buckwheat flour;
• - kefir.

Instructions

Take equal parts of sage, St. John's wort, cudweed, string, horsetail, wormwood, burdock and elecampane roots, calendula and chamomile flowers, chop all the ingredients and mix thoroughly. Then pour 1 tablespoon of the mixture into a thermos, pour a glass of boiling water and leave with the lid of the thermos open for 15-20 minutes. Strain and drink throughout the day in equal parts 30 minutes before meals. Course – 3. Repeat three times a year.

The bitterness of wormwood with iris is beneficial. Take in equal amount wormwood grass and the aerial part of the iris, chop and mix. Pour one tablespoon of the mixture into a glass of boiling water and leave for an hour. Then strain and drink 1/3 glass three times a day half an hour before meals. The course of admission is 3 weeks. Repeat 2-3 more throughout the year.

Buckwheat flour and kefir are very effective. Take 2 tablespoons of pure buckwheat, grind it in a coffee grinder or food mill. In the evening, pour a glass of kefir or yogurt over the resulting flour. In the morning, instead of breakfast, eat this mixture and do not eat anything else for 4 hours. For chronic pancreatitis, have breakfast 17-19 times a month with this composition for at least a year.

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note

You should know that enzymatic preparations prescribed for pancreatitis and designed to promote the digestion of food can completely stop the functioning of the pancreas, so you should not get carried away with them. It is necessary to force your pancreas to work independently, which is facilitated by taking medicinal herbs.

Helpful advice

It should be remembered that pancreatitis occurs as a result of a large feast, alcohol abuse, fatty foods, fried, spicy and smoked foods. Therefore, the primary measure to eliminate the symptoms of the disease is a strict diet in the first days after an attack, up to complete refusal of food, and a significant correction of the diet subsequently.

After work Not everyone manages to spend an evening in an atmosphere of relaxed tranquility. Household chores, troubles with children and communication with loved ones also take a lot of energy. Effective recovery after work will help you recharge your batteries and fully relax.

You will need

• - aroma oils;
• - mastering meditation.

Instructions

Plan your day so that after work you had half an hour just to yourself. When you return, do not immediately start household chores. Be sure to take a shower to wash off the fatigue that has accumulated during the day and negative energy.

Meditation is perfect for relaxation and recuperation. If you are far from this, start with the basics. Take a comfortable position, close and try all your thoughts. Just listen to your breathing, imagine how life-giving air enters your body, saturates it with energy, and then takes away fatigue and irritation. Be prepared for the fact that you may not be able to concentrate right away, but gradually you will begin to feel the miraculous power of meditation.

Try to get enough sleep. Set your own individual sleep schedule that makes you feel best. On the weekend, try to lie in bed a little longer, and then spend the morning in a leisurely and relaxed atmosphere.

2 hours before bedtime, try not to eat anything so that the body does not waste strength on . Take yourself a half-hour walk to fresh air or perform a simple yoga routine. An hour before bed, take a warm bath with sea salt and aromatic oils. Essential oils lavender, ylang-ylang, sweet orange will help you relax and

Proper physical activity is the key to faster recovery of almost all muscles after training. Although behavior during a break from classes is no less important. You cannot neglect it completely, otherwise the result will only be chronic fatigue and stress for the body. Find out more about how to recover muscles after a workout below.

Muscle recovery after training

The workout itself is stressful for the muscles. During the exercise, they get micro-tears and sprains. Their body begins to gradually heal. In general, muscle recovery after training occurs in four stages:

1. Fast. Continues for half an hour after training. During this period, the heart rate will be restored. The levels of stress hormones such as insulin, adrenaline, and cortisol become normal. The reserves of fast “energy drinks” used up during training - ATP, creatine phosphate, glycogen - are also replenished.
2. Slow, or compensation. Reparation of damaged cells and tissues begins. Here protein is synthesized with amino acids and enzymes. It is very important that these nutrients come from outside, so at this stage they consume carbohydrate foods, use sports nutrition to restore strength.
3. Supercompensation, or super-recovery. It occurs 2-3 days after the last workout and lasts about 5 days. In many ways, it is similar to the previous phase, but here the muscle fibers thicken in order to be able to withstand the volume of load the next time. During this period there should be the next workout, because after it the body returns to its original state.
4. Delayed recovery after training. If there is no new load, then all the previous work was done in vain. The muscles will return to their pre-training level of development, which is typical for their usual lifestyle without the gym.

Muscle recovery time after training

There is a direct relationship linking the speed of muscle recovery with their size. The supercompensation period may vary. For example, biceps recover in 48 hours. The chest muscles require 3 days, and the back or legs – as much as 5 days. The calculation of the terms of super compensation is individual. It is impossible to give an exact answer to the question of how long muscles recover after training. If they hurt, it means the recovery stage has not yet ended. The indicator here is an increase in working weight. If there is no progress, rest is extended by 1-2 days.

Nutrition for Muscle Recovery

One of important criteria A balanced diet is key to successful muscle recovery. It can be represented simply by a well-composed daily diet, although in bodybuilding they often additionally use professional sports nutrition. Products for muscle recovery should be predominantly protein, and of animal origin. Carbohydrates are also important at this time - without them, you will feel much worse after training.

Water is also needed. It reduces the load on the heart and the muscles themselves. In addition, it reduces temperature, which is important for recovery. Very useful in this case green tea, enriched with antioxidants. You need to consume the following products:

• fruits, vegetables, berries;
• fats obtained from whole sources, such as nuts or avocados, fish, vegetable or linseed oil;
• Potassium-enriched foods - potatoes, bananas.

Ointment for muscle recovery

Very often, many athletes use ointment to restore muscles. Its effect is to relieve pain, reduce inflammation, and reduce swelling. There are ointments with a warming or, conversely, cooling effect. Among the most effective are the following:

• Apizartron;
• Viprosal;
• Sanitas balm;
• Heparin ointment;
• Heparoid;
• Ethkamon;
• Nicoflex.

Muscle recovery drugs

There are different drugs for muscle recovery. Three main groups can be distinguished:

1. Plastic. They help speed up protein synthesis and cell rehabilitation, and prevent overtraining. This includes medicines Carnitine, Lipocerebrin, Cobamamide, Potassium Orotate.
2. Adaptogens and general tonics. Promotes resistance to sudden physical stress, increases performance.
3. Energy. Accelerates the replenishment of spent resources. These are Methionine, Glutamic acid, Panangin, Asparkam.

How to understand that muscles have recovered

Only sensations help to accurately understand that the muscles have recovered. The pain may not be felt on the first day, but often becomes severe on the second. At this time, the body is just gathering strength. The next day, the discomfort decreases again, but is still felt when tense. When it practically ceases to be felt, the recovery is almost complete.

Restoring breathing after physical activity

Permissible value heart rate is 75 beats per minute a couple of hours after exercise. How can you reduce it immediately after training or when resting between exercises? It is recommended to inhale and exhale slowly in a position with your hands resting on your knees. This reduces the heart rate by 22 beats. There is another option for restoring breathing after physical activity. You need to straighten up, put your hands behind your head and breathe calmly. This method of how to quickly recover after training is less effective than the first. Although it will also be easier to catch your breath.

Recovery of the central nervous system after training

If energy, muscles and hormonal background If you have already returned to normal, recovery of the central nervous system after training may take much longer. Symptoms of her exhaustion are loss of strength and mood, lack of progress and reluctance to go to the gym. To avoid this, it is necessary to give the body rest for 1-1.5 weeks every 1.5-2 months. It is recommended to sometimes change the principles of training.

Recuperation after training

The main factor for full recovery after training is rest. In this case, most athletes only need 1-2 days without physical activity. At this time it is important to adhere good nutrition, drink required amount water, maintain a sleep schedule. To make the process of replenishing strength easier and faster, it is important to finish the workout correctly. You can't do this abruptly. The training should end with a cool-down, i.e. loads in the form of stretching the upper and lower body or light cardio.

How to recover after a workout

The focus of recovery should be less on speed and more on productivity. Constant lack of rest can cause overtraining. This is a condition when the load injures the body much more than it can recover. The lack of desire to exercise already indicates that you do not have time to rest. Many activities help you recover after a workout - a contrast shower, a sauna or hot bath, nutrition, including sports supplements, quality sleep, walks in the fresh air, massage and even listening to your favorite music.

Hot bath after workout

As a gentle cardio or just active type relaxation can be a sauna or a hot bath after training. They increase blood circulation, lightly load the cardiovascular system, and everything else, on the contrary, relaxes. It is recommended to add about a glass of sea salt to the bath. It relieves muscle pain and helps eliminate all toxins from the body. You only need to take a bath for 20-30 minutes.

Sports nutrition for recovery

Don’t forget about sports nutrition for post-workout recovery. It is designed to specifically supply the body with amino acids. After class you must take:

• BCAA – 3-5 g to suppress the destruction of muscle tissue;
• glutamine – 3-4 g for energy production and activation of growth hormone synthesis;
• creatine – 2-3 g for full recovery spent creatine phosphate;
• whey protein – about 20 g for women and 30 g for men to accelerate and optimize recovery processes.

Sleep after workout

Evidence of replenishment of strength is a strong healthy sleep after training. Fatigue can be expressed in weakness during the day, especially in the first half. At night, sleep remains restless. To recover, you need to sleep 7-8, or even better, 9 hours a day. It is important to maintain the same time of waking up and going to bed, for example, getting up at 7 am and going to bed at 10 pm. Sleeping immediately after training is not recommended. The body needs to be given time to “cool down”.

Vitamins for post-workout recovery

Vitamin preparations occupy a special place in replenishing strength after intense training. Without them, rehabilitation worsens and the risk of disease increases. Complexes such as Vitrum, Oligovit, Complivit and Undevit are designed to help in this situation. Vitamins for post-workout recovery can be anything, but they must contain:

Recovery after intense training

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

2. Sufficient amount of 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, eat rich nutrients vegetable carbohydrates. That is, give preference to meat, eggs, nuts, saturated fats, olives, avocados, coconuts, and load up on vegetables and berries.

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

5. After your workout, be sure to drink 20 grams (dry product) of fast-absorbing whey protein. Whey is an excellent source of BCAAs, and it 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 waste products from tissues after training 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 training, add concentrated tart cherry juice to water - it reduces muscle pain, speeds up recovery and improves sleep quality.

9. Eliminate alcohol from your diet, except 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 in the hormones estrogen and testosterone, which in turn hinders progress.

10. Actively support estrogen metabolism. Excess estrogen interferes with fat burning and also disrupts 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 (diindolemethane), which helps the body metabolize estrogen.

12. Reduce the amount of chemical estrogens entering the body. Chemical estrogen is an artificial hormone that, when entering the body, imitates a natural one. Research data suggests a possible link between chemical estrogens and diseases such as cancer, and chemical compound Bisphenol A (BPA) contributes to increased body fat.

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

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

15. Increase your selenium intake. This micronutrient reduces oxidative stress and inhibits the aromatase enzyme (which converts testosterone to estrogen). Fish and shellfish are rich in selenium.

16. To maintain fat metabolism and improve the balance of testosterone and estrogen hormones, take carnitine. The highest levels of carnitine are found in beef and chicken, as well as in small amounts in dairy products.

17. Make sure your body is getting enough sufficient quantity vitamin D, as it maintains the hormonal balance necessary for recovery and also increases the stability of the neuromuscular system. Level of vitamin D in the blood that needs to be maintained all year round, is 40 ng/ml.

18. Replenish Omega-3 and Omega-6 fatty acids from saturated fats, olive oil, fish and meat, and not from vegetable oils(corn, soybean, canola, peanut and vegetable mixtures).

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

20. 2 – 5 grams of vitamin C after exercise helps 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 function.

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

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

24. Eliminate sugar from your diet, as it triggers 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. Finish your workout by stretching on a foam roller - this will help reduce pain in the spine.

27. Get a massage. It helps remove waste products from cells, stimulates nerve receptors in the skin and accelerates recovery.

28. To restore cells and reduce inflammation in muscles after exercise, use topical magnesium supplements.

29. Use topical magnesium supplements to restore muscle fibers. This buffers lactic acid, and when interacting with calcium, which accumulates 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 muscle recovery after training. This substance reduces oxidative stress and also acts as a relaxant, supporting sleep and restoring strength.

32. Avoid anti-inflammatory drugs because they cause Negative influence on protein synthesis and intestinal activity, increasing inflammation.

33. 3-4 cups of caffeinated coffee before exercise reduces soreness (delayed onset muscle soreness syndrome), muscle pain that occurs after intense physical activity. Drinking coffee before a workout can also restore your strength after a hard workout, so you can train at high intensity more often.

34. Avoid coffee immediately after exercise, as it interferes with the reduction of cortisol levels and slows down recovery.

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

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

37. Immediately after training, it is useful to listen to pleasant music - it calms the autonomic nervous system and accelerates the elimination of lactic acid.

38. Meditate. This lowers cortisol levels and reduces the post-workout stress response. In addition, research shows that meditation helps increase levels of testosterone, growth hormone and dehydroepiandrosterone.

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

40. Sleep according to your own rhythms, whether you are a night owl or a morning person. Following your chronotype improves the functioning of the central nervous system nervous system and regeneration of muscle tissue, and also restores the balance of cortisol and testosterone.

Every repetition was difficult! Your muscles were burning from the resulting load and tension! The workout was incredibly hard and intense, but it didn't help build an ounce of muscle tissue!

The opportunity for muscle growth begins when you finish strength training, and this growth cannot occur without a proper recovery “protocol.” Muscles don't grow gym- they grow after. When you lift heavy weights, your muscles suffer microtrauma and undergo a process called catabolism. Immediately after execution is terminated physical activity Your body is beginning to repair itself, but it needs help.

If you want to get the most out of your efforts in the gym, then you need to focus on post-workout recovery. Follow these 8 principles to achieve your desired results - stay on top.

Push the boundaries of what's possible

"No pain, no growth!" - one of the most popular phrases in the gym. Go beyond the limits of the possible - good practice, but how far can you go? There must be a measure that provides the necessary stimulus for muscle growth, rather than trying to reach a point where the muscle is completely destroyed, resulting in soreness for many days.

The emphasis should not be on the speed of recovery, but on its quality and productivity. If you constantly push yourself to the point of exhaustion every workout, this damage accumulates over time and the body spends more energy trying to repair these effects, leaving less energy for building muscle. Train hard enough to push yourself outside of your "comfort zone" - try to do more than the previous day. By following this principle, you will see lasting and constant progress, rather than taking one step forward and two steps back.

Take Pre-Workout Nutrition Seriously

What you do directly affects the quality and time of recovery. Since absorption is a long process, nutrition before going to the “rocking chair” also plays a significant role important role. The proteins and carbohydrates that you ate before the start of the training will circulate in the body for some time. Therefore, choose your products wisely. Make sure you get high-quality protein from lean meats, and complex carbohydrates if you plan to exercise intensely. Eat food 2 hours before training to avoid digestive problems.

During strength training, it would be a good idea to take BCAA, which will be actively absorbed by muscle cells. And don't forget about a portion before bed.

Don't skip stretching

Stretching doesn't seem that big of a deal when the main objective- size. But she may be the most underrated player in height muscle mass. Without the necessary flexibility and muscle plasticity, you limit yourself in many basic exercises. For example, if your ankles are too tight, you won't be able to squat deep enough to get the most benefit from barbell squats.

Stretching - great way Reduce muscle tension and soreness during recovery. Take at least 15 minutes after your workout to cool down and stretch.

Protein after workout

“Feed your muscles!” Give them fuel to grow and improve. A portion of protein after physical activity is vital. Aim for 20-50 grams of protein after each workout, depending on your weight. For women, 20 grams will be enough, but for men it is better to strive for a higher value.

Whey protein is the most popular protein supplement, and for good reason: it's convenient, easy to mix, and has a fast absorption rate, perfect for taking after a tough workout.

To speed up and optimize your recovery processes, together with fast carbohydrates. These can be foods with a high glycemic index, such as fruits or juices (preferably in large quantities to get 60-100 grams of carbohydrates). They will boost insulin and replenish glycogen and energy levels. Insulin is a powerful anabolic factor that helps restore muscle proteins.

Eat foods rich in potassium

Potassium-fortified foods should be included in your post-workout shake. At the end of intense training, potassium reserves in the body will be depleted. Potassium, along with other nutrients such as sodium and calcium, is a key mineral that plays an important role in muscle energy.

Bananas and potatoes are good sources of potassium. The former go with almost everything, and so does mashed potatoes as your first post-workout meal. good idea.

Quality sleep

Sleep is not just for rest. This is the forced "down time" the body needs to recover. By sacrificing hours of sleep over a long period of time, you make yourself mentally weaker and have a negative impact on the training process. You need to sleep at least 7 hours, and athletes get all 9. Find ways to help make changes to your daily routine - go to bed early.

Active recovery after training

Rest days give your muscles a break. But some light activity, such as swimming or cycling, will stimulate the recovery process and speed it up. This method is known as "active recovery." Also, light cardio exercise after strength training will help relieve pain by stimulating blood circulation and improving circulation to the muscles.

Reducing stress

Physiological stress received after performing physical exercise- a good thing. Chronic stress from other sources, such as deadlines at work or stress, can significantly impact how you feel on a daily basis, as well as how quickly you recover.

The combination of chronic stress and heavy physical activity in the gym negatively affects the overall well-being and capabilities of your body. Take steps to reduce your stress levels so you can bounce back faster. Do something that you really enjoy or makes you laugh.

Now you know that recovery is an integral component in achieving any goal in the gym. If you want to get stronger, faster and fitter, you must integrate each of these tips into your daily recovery plan to get directly proportional results from your strenuous workouts!