Sports nutrition for fast muscle recovery. Sports nutrition for muscle recovery after training. Recovery after training

A process that should be perceived as a natural necessity. Muscles begin to grow only after it ends. In order for this process to go much faster and without consequences, it is important to be able to properly relax and restore your strength necessary for the next workout.

What do you need to know about training?

Proper physical activity is a guarantee that recovery after a workout will be quick and painless. The basic rules for playing sports include:

Limiting the duration of one workout to one and a half hours.
One day a week you need to give the muscles a rest.
Alternatively, a minimum load is allowed on this day.
Every day it is necessary to give the body a rest, not only at night, but also during the day. One hour of sleep at lunchtime will be enough.

Rehabilitation after training

How to properly restore the body after a workout? The main means of rehabilitation include the following:

passive rest;
well-chosen diet;
massage;
bath;
water treatments.

Massage for athletes is one of the most effective recovery methods. Due to the removal of decay products from the muscles during this procedure, they become more elastic. The result is an increase in their performance.

You should also pay attention to such a tool as a steam bath. It promotes muscle relaxation, which is achieved by increasing thermoregulation and activating sweating.

When visiting, you should follow some rules. For example, while in it, it is unacceptable to pour cold water on it. This procedure should be done after the end of the session.

Passive rest is a normal night's sleep. Its duration should not be less than eight hours. This time is enough for muscle recovery.

With water therapy, it is easy to relax the muscles. In addition, it relieves muscle tension. The most effective is to visit the pool.

Post-Workout Recovery: Nutrition

Among the products that have a positive effect on the recovery of the body after sports training, one should highlight such as:

Eggs. They will always be number one on the athlete's menu. Their protein has the highest value compared to other foods that must be present on the table during the recovery period.
Salmon. Due to the proteins and omega-3 fatty acids contained in salmon, the recovery process is much faster. This is due to a decrease in protein breakdown products in the muscles.
Water. Violation of the fluid balance in the body is fraught with a decrease in the rate of muscle recovery.
Beef. It is a great alternative to creatine. Meat contains a large amount of iron and zinc.
Yogurt. This is a product that combines proteins and carbohydrates. For quick muscle recovery after a workout, this is the best solution.
Almond. It contains a large amount of alpha-tocopherol. It is a form of vitamin E.

Preparations for recovery after training

The leading position among drugs that promote muscle recovery is occupied by antioxidants. They are responsible for the suppression of free radicals. Thus, muscle pain is reduced and the development of inflammatory processes is suppressed. Antioxidants include vitamins A, C, E and others.

You should also pay due attention to amino acids. The body itself does not produce them, so it needs help. Amino acids are presented in the form of "L-isoleucine", "L-valine" and other substances. Thanks to these supplements, the immune system will always be protected.

Another drug that promotes rapid regeneration is Inosine. It removes lactic acid from the body, which in turn contributes to muscle fatigue.

How else can you stimulate recovery after a workout? Immediately after its completion, it is recommended to take up to 5 grams of "BCAA". This complex stimulates production. In addition, it inhibits catabolic processes.

You also need to take 3 grams of creatine and the same amount of glutamine. Creatine will restore the lack of energy, and glutamine will increase the production of growth hormone.

It is equally important to drink at least a liter of pure non-carbonated water immediately after training. It will help restore water balance.

Additional Information

Each workout should end with a mandatory hitch (light exercises). In addition, special attention should be paid to professional massage. Due to the stimulation of blood and lymph flow, a quick recovery after a workout is possible.

Taking anabolic steroids will have a positive effect on the general condition of the body.

How to define recovery?

Two hours after training, you need to measure the pulse. If the indicator is less than 75 beats / min, then the recovery process has been successfully completed. An indicator of more than 75 beats / min is a signal of the body about overtraining or about the occurrence of problems in the cardiovascular system.

Sound sleep speaks of the activation of the process of restoring vitality. If an athlete is accompanied by disturbing dreams, as well as morning and afternoon sleepiness, then the training regimen should be adjusted.

Pain in the chest area is a signal that the body has not yet completed the recovery processes after past workouts.

The speed of muscle recovery directly depends on the degree of load, so it may not be the same on different days. If the load was insignificant, the muscles will recover in a day. In order for them to recover after a moderate load, it will take two days.

Full recovery after training is possible only after a week. In some cases - two weeks after a lot of physical activity.

What are Recuperation Products? This is food that restores vigor and activity of a person - after high loads, illnesses, poisonings or any other stressful situations. Experts believe that to achieve the result, it is necessary to combine two factors: products for the restoration of the body plus good sleep.

A diet that restores strength after exercise should contain a lot of protein. It supports muscles and increases overall energy. The second factor is the abundant drinking of mineral water, which serves to restore and maintain the water-salt balance.

Restoring the strength of a sick person occurs in a different way. Discomfort from energy losses, due to the fight against the disease, can last for a long time. After all, full recovery takes time, good conditions for rest and proper nutrition with fast-digesting foods to restore the body. A temporary taboo is imposed on heavy, fatty, spicy, salty foods.

Sample menu consists of vegetables, fruits, honey, dried fruits, nuts, citrus fruits, dairy products; drink - juices, teas, water, decoctions. More about energy rich foods:

Mate is the best alternative to coffee.
Honey - creates an energy reserve for a long time.
Pumpkin seeds - stimulate the formation of proteins, increase endurance.
Walnut is an excellent energy source.
Banana - contains both fast and slow carbohydrates; instantly satisfies hunger and stores energy for "later".
The egg is rich in leucine, which is essential for energy production.
Apple - supplies quercetin, which stimulates the ability of muscle cells to release energy.

Legumes are a source of vegetable proteins and many other useful substances.
Oatmeal - the popularity of breakfast is due to the presence of thiamine, which increases stamina and the ability to withstand daily stress.
Yogurt - increases immune strength, prevents intestinal disorders.

Experts emphasize that in order to accelerate rehabilitation after an illness, a person’s psychological orientation, his desire to recover faster, restore physical and mental strength are important.

Fast Recovery Products

In the process of recuperation after an illness, food plays a major role. With the help of products for the restoration of the body, it is necessary to make up for the loss of calories, protein, vitamins and other components used to fight the disease. And with them, strength and energy will be restored.

In the diet menu, the following dishes are very useful:

boiled fish, meat;
fresh, stewed, pickled (especially cabbage) vegetables;
semolina porridge, oatmeal with dried fruits;
cheeses;

tea, cocoa, fruit and berry drinks.

In addition to nutrition, it is important for the patient to drink more, sleep and breathe more. And not only clean air, but saturated with pleasant smells, essential oils: lavender, mint, pine needles, lemon balm, orange peels, ground coffee. It has been proven that all these incense, as they were called in the old days, contribute to recovery in the most miraculous way.

At the same time, for this period, it is necessary to exclude lactic acid drinks, cottage cheese and sour cream, marinades, salinity, heavy food, chocolate, nuts from the menu.

Healthy people also need energy replenishment, for example, after doing intensive work - physical, intellectual, or sports activities. To do this, use products for the rapid recovery of the body, for example, such:

bananas;
boiled rice;
potato dishes;
coffee.

Fast Muscle Recovery Foods

Rapid muscle recovery products are mainly used by athletes after intense training. During exercise, the ligaments, joints and muscles are overloaded, with abundant sweat the body loses a large amount of useful substances. Therefore, products for the restoration of the body should contain carbohydrates, protein, fats, liquid, fiber, trace elements. Food should be fresh, high quality, tasty.

To make up for losses, it is important to eat at a certain time; The best option for a snack, according to experts, is the first hour after class. Carbohydrate-protein ratio depends on the intensity of exercise; as a rule, it ranges from 2:1 to 4:1.

Grocery list:

Water - salted, honey, with the addition of orange juice.
Whole grain bread, pasta, cereals (rice, oatmeal).
Salmon fish.

Chicken eggs, fillet.
Legumes.
Yoghurts.
Peanut butter.
Broccoli, carrots, greens.
Dried and fresh fruits.
Chocolate.

A sandwich made from the listed products, for example, with salmon, chicken fillet or egg, lettuce, perfectly copes with the task of satisfying hunger and quickly restoring muscle strength. Yogurt or oatmeal with fruit is also a good option.

Foods for post-workout muscle recovery

During intensive training, ligaments, joints and muscles are subject to heavy loads, and many microelements are removed from the body with sweat. To restore full functioning, the muscles need protein, and the body as a whole needs to replenish losses, including energy ones.

One of the ways to relieve fatigue and resume an active state is the right diet, made up of products for muscle recovery after a workout. An athlete needs a variety of products to restore the body: carbohydrates - "fuel", proteins - "building materials", healthy fats, liquid. The ratio of proteins and carbohydrates is important, as well as the diet, depending on the intensity and other characteristics of training.

Carbohydrate foods: whole grain bread and pasta, oatmeal and brown rice porridge, berries, (dry) fruit, natural chocolate.
Fat-containing: salmon, salmon, tuna, trout, peanut butter.
Protein: chicken fillet, legumes, nuts, yogurt, eggs.

You can combine these products in various ways: add bread sandwiches with fish or meat with leafy vegetables, pour oatmeal with unsweetened yogurt, add dried fruits, nuts, chocolate.

For a quick recovery after exercise, the following products are recommended:

green fruit and vegetable smoothie;
protein shakes;
coconut milk;
avocado fruits;

nuts or seeds;
bananas;
oatmeal.

For a full recovery in the period between workouts, in addition to nutrition, the muscles must be given peace and rest.

Below you can find a list of supplements that will be useful for bodybuilders. They are necessary for complete muscle recovery, as well as obtaining nutrients for training.
Those athletes who avoid taking sports nutrition make a big mistake. After all, their body is not able to fully surrender in training, and, therefore, a person will not see the corresponding result.

This is one of the most important components of sports nutrition. BCAAs are branched chain amino acids: leucine, isoleucine and valine. Taking bcaa allows you to control weight, maintain tone during training, promotes muscle growth. Bcaa amino acids are nitrogen carriers and contribute to the metabolism in muscles of other amino acids necessary for anabolic processes. For bodybuilders and other athletes, the bcaa complex is a must. This is because, in fact, up to 90% of amino acid absorption in the first few hours after a meal is due to bcaa. Since it is the liquid bcaa amino acids that are absorbed most quickly, and therefore enter the blood faster. In addition, scientists have found that the body experiences the greatest loss of bcaa amino acids when fasting or training for more than 4 hours. This is due to the fact that bca amino acids directly feed the muscles with energy, and do not break down in the liver.
As you know, muscles, or rather muscle cells, are protein molecules. They are formed, as already mentioned, due to the metabolism of amino acids. At the same time, almost half of this protein mass is formed precisely due to the synthesis of bcaa amino acids, namely valine, leucine and isoleucine. Therefore, today we can confidently say that the lack of the bcaa complex in sports nutrition leads to a loss of muscle mass.
In addition, BCAAs stimulate the natural production of growth hormone, therefore, there is no need to obtain it from the outside. Also, leucine, one of the amino acids of bca, has one of the most important metabolites for athletes (a substance obtained in the process of metabolism) - HMB. This substance inhibits the activity of cortisol, a substance that destroys muscle cells during and after exercise.

BCAA 5000 Powder contains a powerful, balanced blend of BCAAs, which are the building blocks of muscle tissue. BCAAs are used post-workout to promote nitrogen retention, improve recovery and directly stimulate muscle growth.
Take BCAA 5000 Powder between meals, 30-45 minutes before training and/or immediately after training.
Replacement: Multipower - BCAA Powder, Ultimate Nutrition - BCAA Powder 12000, Dymatize - BCAA complex 2200, Dymatize - BCAA Complex 5050, Hardlabz - Bcaa Blast, ON - BCAA 1000 Caps, MHP - BCAA 3300, Power System - BCAA Capsules, SAN - BCAA Pro 5000.

2. Creatine Monohydrate

The main value of creatine seems to be related to the enhancement of short-term sports performance, for example, in sprinting, cycling sprinting, strength sports and, of course, in bodybuilding. Creatine is suitable for sports in which it is necessary to make jumps, accelerations or finishing jerks. In the jerk phase, the intensity of the load is so great that during it creatine phosphate (phosphocreatine) is also used as an energy source. Supplementing athletes with creatine may also be beneficial when high-intensity exercise is alternated with lower-intensity exercise or rest. Team sports such as basketball, football, hockey, as well as martial arts, tennis, track and field, and sprinting are also characterized by short explosive muscle contractions followed by short periods of rest or recovery periods.
Apparently, creatine helps to maintain a high level of rapid energy supply to the body. It also prevents the increase in plasma ammonium levels that would otherwise slow down physical activity.
With increased strength, you can lift more weights and work harder on your muscles, after which they begin to grow better.
Creatine is also considered an energy booster, after taking it, you increase your endurance, you do not get tired, and you can make your workouts more intense. It also speeds up the recovery processes of your muscles and body. This drug is taken by bodybuilders and powerlifters and even football players, everyone is happy with its result. There are two types of creatine: powdered and in gelatin capsules - liquid.
Forget about coffee while taking creatine! Since caffeine tends to destroy creatine, you will not get the effect of taking it.
Secondly, forget about alcohol, in general, what kind of athlete are you if you are going to take alcohol during a training course with creatine.
As it turned out, the more creatine will be contained in the muscles, the athlete will be leaner.
Supplementing the body with creatine is very useful when it comes to high-intensity training or strength training. It is extremely effective to take creatine immediately after the end of a workout, when all cells are depleted and need to be energized. At this time, you should take a certain dose of creatine. Usually it is 3-5 g of creatine.
Creatine is taken along with sugar, sugar serves as a transport system, it is known that it is absorbed due to the thyroid hormone insulin, and sugar just quickly causes the release of insulin in the body. You take 5 grams of creatine powder in a glass of water or juice (any other than citrus fruits, grape is good) + 100 grams of sugar, chop it all up and drink it.

Optimum Nutrition's Creatine Powder is a powerful supplement that measurably increases strength and muscle growth. Monohydrate is currently one of the most optimal forms of creatine. Take 3-4 grams of it on rest days, mixed with sweet juice or with a protein or gainer. To improve muscle nutrition and accelerate the transport of creatine, you can take arginine (about 2 grams) along with creatine monohydrate.
Replacement: Creatine Monohydrate by Ultimate Nutrition, Creatine Powder by Multipower, and more in this category.

Now glutamine is not just a #1 trend, it is a unique amino acid with a wide range of applications. Let's take a closer look: what is it, why is it needed and how to take it?
Glutamine is the main sport trend of the 21st century. Glutamine is the main building block in protein cells and nucleotides (structural units of DNA and RNA). This amino acid regulates the level of nitrogen in the tissues of our body and has a decongestant effect. Glutamine is the most abundant amino acid in our body. Glutamine accumulates in the muscles, as well as in the lungs, liver, brain and blood plasma. Glutamine accounts for 50-60% of all free amino acids in muscle. That is why we need to constantly supplement our internal reserves.
It took 20 years to prove that trained muscles require large amounts of glutamine. Intensive training depletes our glutamine reserves by 34-50%. If you are actively exercising, recovering from an injury (surgery), then you need to constantly take a large amount of amino acids, the most important of which will be glutamine for you.
Depending on the origin, the protein contains 4-8% glutamine. In food, we get glutamine from milk, meat, nuts. If you have low blood levels (hypoglycemia), then glutamine will be actively used by the body as an energy source. Unfortunately, all this leads to the depletion of the intracellular supply of amino acids. That is, you will need to constantly feed your body with additional amino acids. But in no case do not look for a way out of the situation in glutamine. Even though this amino acid has the widest range of uses, glutamine is not the only solution to your problems.
Needless to say, the reserves of glutamine in our body are being restored. But if you train 3-5 times a week, then you should seriously consider starting to replenish your amino acid reserves from alternative sources. Otherwise, you will soon feel the accumulated fatigue. People call this overtraining.
The feeling of being overtrained often occurs in athletes who often increase the amount of work they do in training. It is also familiar to all lovers of intensive training. All this leads to the active use of glutamine reserves by our body. Our body, deprived of glutamine reserves, begins to feel the need. All this can lead to a deterioration in the functioning of the immune system. So glutamine in large quantities is necessary not only for muscles, but for the whole organism as a whole.
The main reason why glutamine has firmly entered the list of must-have dietary supplements is its immune-boosting effect. If your immune system is weakened, you are putting your muscles at risk. At any moment you can lose weight, your form will worsen, you will noticeably lose strength. To prevent this from happening, scientists recommend taking glutamine.

Glutamine Powder by Optimum Nutrition
Glutamine is the most abundant amino acid in the body, accounting for over 60% of the free amino acids in skeletal muscle and more than 20% of the total circulating amino acids. L-Glutamine supplementation helps to reduce post-workout muscle soreness and repair muscle tissue.
Recommendations for use:
Mix one teaspoon of Glutamine Powder in a glass of water or any other beverage. Use 1-2 servings daily.

Replacement: DYMATIZE - Glutamine, Hardlabz - GAP, PureProtein L-Glutamine.

So amino acids. In any sport, and especially in bodybuilding, they are of great importance, because it is from amino acids that all proteins in the body are composed, and protein is the building material of our muscles. The body uses amino acids for growth, repair, strengthening, production of hormones, enzymes, antibodies, and so on. That is, almost all processes occurring in our body depend on them. Now it becomes clear why no athlete can do without taking amino acids, especially when he begins to train hard.
Energy source. Amino acids are metabolized in a different way than carbohydrates, so the body can get much more energy during training if the amino acid pool is full.
Effects of amino acids: Acceleration of protein synthesis. Amino acids stimulate the secretion of the anabolic hormone insulin, and also activate mTOR, two of these mechanisms can trigger muscle growth. The amino acids themselves are used as building blocks for proteins. Inhibition of catabolism. Amino acids have a pronounced anti-catabolic effect, which is especially necessary after a workout, as well as during a weight loss or drying cycle. Fat burning. Amino acids promote fat burning through leptin expression in adipocytes via mTOR

MusclePharm Amino 1 Action:
Amino 1 is an effective product that provides complete recovery after strength training. Its use provides the body with the necessary free-form and branched-chain amino acids (BCAAs), as well as a set of electrolytes (calcium, sodium, phosphorus, magnesium and potassium). This dietary supplement improves muscle cell hydration, increases endurance levels, promotes muscle growth and ensures rapid recovery.
Amino 1 contains BCAAs - amino acids in a ratio of 3:1:2, which ensures sustainable growth of muscle cells. This product helps athletes to perform more efficiently by delivering nutrients to the muscles, and also accompanies rapid recovery.
The advanced technology behind Amino 1 maximizes nutrient absorption at all stages of the training process. The natural coconut powder included in this dietary supplement provides the body with essential minerals and normalizes electrolyte balance. Coconut water is similar in consistency to the body's own plasma, known as Natures IV Liquid, and used in the sports world as a source of rehydration.
AMINO 1 tastes great and 1 serving is only 5 calories. This product does not contain caffeine and sugar, it can be used at any time of the day. AMINO 1 has an anti-catabolic effect.
The company's specialists sought to create a drink that improves mental concentration during training. Numerous studies have repeatedly confirmed the positive effect of amino acids on mental clarity, which helps to focus on the tasks at hand.
Perfectly formulated for every sip of Amino 1, your workout performance will only increase.
Recommendations for use:
Mix one serving (1 scoop of AMINO1) with 350 ml of cold water before, during or after your workout. On non-training days, consume throughout the day.
Replacement: ON - Superior AMINO 2222 Caps, Universal Nutrition - Amino 2250, ON - Superior AMINO 2222 Tabs, SAN - Intra Fuel, Dymatize - Super Amino Liquid 23000,

Fast protein (whey) - the best choice, Complex or casein - as an auxiliary, taken before bed, Egg protein - has a lower absorption rate and biological value compared to whey, high cost, Meat protein - very high cost, no superiority in effectiveness, Soy protein is the least effective type of protein for gaining muscle mass.
When gaining muscle mass, the benefits of proteins are obvious, namely:
Proteins are the material for the synthesis of contractile proteins, that is, they provide muscle growth. This is especially true during and immediately after training. If amino acid material is not introduced into the body immediately after training to restore damage, then a severe catabolic state will develop, so subsequent regeneration processes will not be aimed at muscle growth, but at repairing post-catabolic damage.
Protein is the source of energy, which is most important in the post-workout period, accompanied by a large energy expenditure.
The intake of amino acids into the blood helps to increase the concentration of insulin and somatotropic hormone in the blood, which in turn stimulate the growth of muscles and the skeleton.
At the same time, amino acids and insulin suppress the secretion of catabolic hormones that destroy muscles, namely cortisol, aldosterone, catecholamines, etc.
Muscle hypertrophy is a set of many metabolic processes that are regulated and maintained by proteins (enzymes, receptors, hormones, etc.).
The breakdown products of proteins - amino acids, are in themselves powerful stimulants of anabolism.
The absorption of proteins by the body requires approximately 30% more energy than in the case of carbohydrates and fats. In fact, this reduces the calorie content of each gram of protein by one and a half times. The body seeks to take energy to break down protein from the human fat depot (a kind of reserve energy store for unforeseen situations). Therefore, our adipose tissue is broken down 30-40% faster when eating protein!
Our body is always trying to make reserves. He doesn't care that energy "warehouses" hang on our sides. But proteins (and even more so processed protein from sports nutrition) are very quickly processed into the simplest amino acids and absorbed by the body. Roughly speaking, it is impossible to get fat from protein, and it does not transform into fat.

100% Whey Gold Standard is a fast whey protein, the main supplement for gaining muscle mass. 100% Whey Gold Standard is one of the most effective and optimal in terms of price / quality ratio. Take 3-5 times a day, 1 serving in between meals, start the morning with this protein. To accurately determine your protein needs, use the expert system - Body Expert. Try to take no more than 1 serving of protein at a time, large amounts reduce its absorption and may cause digestive problems. The optimal single serving is 20-30 g. The maximum single serving is 40 g.
Substitutions: ISO-100 by Dymatize, Zero Carb by VPX, Whey Supreme by Ultimate Nutrition, and more in this category.

The growing popularity of sports nutrition among athletes leads to the offer of an increasing number of different supplements. One of these additives is a gainer, which is a protein-carbon mixture. The action of the gainer is aimed at the rapid recovery of muscles after intense physical exertion, requiring high energy consumption. This product is also used as a muscle building aid and is often used in bodybuilding by athletes who have experienced this problem.
What is a good gainer? This supplement, properly selected, helps to correct nutrition, allowing the body to receive the amount of vitamins and minerals that is necessary during intense sports. The problem for professional athletes is that even with constant sports loads, muscle mass may not increase due to strong overloads or an accelerated metabolism. That is why the supplement must be chosen based on the characteristics of the body itself, as well as the degree of intensity of training.
A good gainer is based on mixtures of carbohydrates and proteins, and the proportion of carbohydrates should be from 50% to 75%, and proteins - from 15% to 50% of the total mass of the product. In addition to proteins and carbohydrates, gainers from different manufacturers may contain minerals, vitamins, and a small amount of protein. In addition, supplements of unsaturated fats, glutamine and creatine may be present as auxiliary elements in the gainer. It is this combination of vitamins and microelements that allows you to avoid physical exhaustion during intense exercise and build muscle mass.
Why is it important to take a gainer correctly? A gainer must be selected based on the needs of the body. With a frail and lean physique, the supplement should contain the largest amount of carbohydrates, because it is due to carbohydrates that the body receives additional calories and builds muscle mass. As for proteins, their content in the diet should also be in sufficient quantity.
In the presence of excess weight or a tendency to be overweight, the gainer should be of a different content. The best way out is to refuse it altogether or choose an additive with a maximum protein content. There should be few carbohydrates in the mixture, because in this case carbohydrates will act only as an auxiliary component. Moreover, their excess can lead to negative consequences on the body, because carbohydrates lead to the accumulation of not muscle, but fat mass.
In addition to choosing a gainer with the right composition, it should also be taken correctly. According to the recommendations, the supplement should be taken immediately after training, thereby avoiding physical exhaustion or closing, scientifically, the protein-carbohydrate “window”. The supplement will be able to make up for the lack of trace elements that were lost during physical activity. Thanks to the action of the gainer, tissues will quickly regenerate, strength and energy reserves will be replenished. If sports training must be extremely intense, it is recommended to take the gainer before the start of classes.
The results of taking the supplement properly look pretty stunning. Due to the increased amount of incoming calories, muscle mass grows quite quickly. However, it must be remembered that no supplement can replace a good diet. Only a balanced diet will help to get all the vitamins and minerals necessary for the body from the products.

Up Your Mass will make up for the energy deficit after training and will give a powerful stimulation of muscle growth. Take 1 serving immediately after training. Gainer can be taken instead of a morning serving of protein, especially if you do not have the opportunity to have a full breakfast. Consider the protein content of a gainer (see product label) when calculating your daily protein requirement and serving portions.
Replacement: True-Mass by BSN, Muscle Juice by Ultimate Nutrition, Serious Mass by Optimum Nutrition, Super MASS Gainer by Dymatize and more in this category.

7. Vitamin and mineral complex

Athletes often face the problem of a training plateau (whether gaining muscle mass or reducing fat), even with proper nutrition and systematic training, and the reason for this can be a lack of vitamins and minerals.
The problem is that the body's needs are not always fully met from food sources, especially in bodybuilding, where a large amount of high-calorie food is required, which often contains few vitamins and minerals. Bodybuilders are simply not able to include enough fruits and other sources of vitamins in their diet, as this will lead to indigestion. At the same time, the needs of the body for vitamins and minerals in athletes are much higher than in ordinary people. This dictates the need to take vitamin complexes.
In addition, when playing sports (in particular, bodybuilding), the needs of the body change: some vitamins require 20% more, others 100%. That is why athletes are advised to purchase specialized vitamin and mineral complexes, which are designed to meet the specific needs of the body in training conditions.

Opti-men for men or Opti-women for women - all metabolic reactions, including muscle growth, take place with the participation of vitamins and minerals, so good results are unthinkable without such an additive. It is optimized for sports, creates ideal conditions for weight gain.
Replacement: Animal Pak by Universal Nutrition, Activite Sport by MHP and more in this category.

0 7244 1 year ago

Full recovery after training is a factor no less important for achieving the desired result than the training itself. Without understanding the basics of the process, it is impossible to progress. Neither competent nutrition, nor vitamins with sports nutrition, nor even drugs will help. This article is about how to properly recover and steadily increase physical performance.

Theoretical Foundations of Recovery

The human body is a complex self-healing and self-sustaining system. At rest, all subsystems are at a point of equilibrium - the processes proceed at the usual pace for a particular organism. Going beyond the stable state provokes the body to turn to reserves. As a result of active physical activity and recovery, the adaptive capabilities of a person increase.

Serious sports results are unattainable without powerful training. The recovery phase must be adequate to the loads. The body must “understand” that it cannot survive without adapting to new realities. But he also needs the opportunity to find the strength to adapt to stress - an increase in performance occurs during this period. One without the other makes no sense.

If you neglect muscle recovery after training, you can very quickly come to a training plateau (stagnation). Least. In the worst case, the athlete is expected to overtrain. And hence the drop in results and health problems.

There are 4 main recovery phases:

Fast recovery after training. It starts immediately after the end of the workout and lasts about 30 minutes. At this time, the body is in a "panic" and seeks to make up for losses as quickly as possible. It is very important to restore the balance of nutrients.
Slow. After achieving metabolic balance, the body begins to heal damaged tissues and cells. In this phase, protein, amino acid and enzyme synthesis is activated, the water-electrolyte balance returns to normal, the digestive system actively absorbs substances that serve as a building material for muscles.
Supercompensation. The phase that occurs 2-3 days after heavy loads. The duration of the period is up to 5 days. Super recovery resembles a slow phase, but the difference lies in the fact that at this time there is an increase in physical performance. The next workout must be done before the body leaves the supercompensation stage, otherwise the training will turn into marking time.
Delayed. If you skip workouts, you can achieve a good recovery, but without increasing athletic performance. This stage takes place if the previous one is delayed.

How long does it take for muscles to recover?

The specified duration of the third phase of recovery after a hard workout is somewhat arbitrary. Training to complete muscle failure may require more time to compensate for the loss. Theorists and practitioners of bodybuilding (for example, M. Mentzer), using the examples of their students, demonstrate the need for a longer rest to achieve serious results.

The ability to recover is individual and, moreover, depends on the presence or absence of pharmaceutical support. Personal parameters can only be found experimentally.

The table shows the average muscle recovery time after a workout.

Recovery rates

It's not just muscles that recover. It is important to know about the indicators of recovery of the body after training in general and the time required to bring biochemical processes back to normal.

Recovery rates:

increase in results - only with the complete completion of the recovery processes;
well-being - with a lack of recovery, the athlete may feel unwell, the desire to train may disappear, there is a decline in volitional indicators;
sleep - recovering correctly, the athlete has the right to count on a healthy and productive sleep; otherwise, a constant feeling of drowsiness (especially in the morning) and problems with falling asleep are in the order of things;
pulse - normal - 75 beats / min a couple of hours after training; with a higher heart rate, you need to think either about the presence of overtraining, or about deeper problems (for example, with the heart).

The following table shows the time it takes the body to complete the recovery biochemical processes after active physical activity.

Recovery techniques after fatigue

You can recover in different ways. Better - in a complex, using various techniques. The greater the load on the body and the factors that negatively affect the ability to recover, the more attention should be paid to rehabilitation aspects. Approximately half of sports success depends on how competent recovery after training is. If the results are not encouraging, you need to look for the cause not only in the imperfection of the training approach, but also in problems regarding the opposite phase. Further - how to reduce the time of rehabilitation and increase athletic performance.

Active Recovery

Lactic acid will leave the muscles faster if moderate aerobic exercise helps it. A 10-minute run helps to accelerate the removal of decay products - during this time, about 60% of the acid is removed. The next 10 minutes of easy running equals about 25% more lactic acid. Conclusion - after heavy training, aerobic exercise is useful. A 20-minute jog will help to significantly increase the rate of elimination of unwanted substances from the muscles.

Complete rest or passive rest

The fundamental need of the human body and the athlete in particular. Intense training forces athletes to sleep at least 8-10 hours a day. This time includes 1-2 short phases of daytime sleep. By stealing sleep from himself, the athlete deprives himself of the hope of revealing his physical potential.

Quality is just as important as quantity. Certain aspects must be followed, including:

Regime compliance. You need to get up and go to bed at the same time.
Sleep continuity. You can’t sleep in fits and starts - 3 “approaches” of 3 hours are by no means equal to 9 hours of uninterrupted sleep.
Maintain a small interval between training and sleep. The body needs at least 30-40 minutes to prepare for sleep.
Comfort. The process should not cause inconvenience even at a subconscious level. It is recommended to sleep on an orthopedic bed in a room with optimal temperature and other conditions.

Massage

(and one of its options - recovery) - a prerequisite for the training of professional athletes. The effect of working with soft tissues is achieved through mechanical and sensory stimulation.

The mechanical effect is expressed in:

reduced swelling of muscle tissue;
relief of muscle fatigue;
improvement of lymph and blood circulation;
removal of muscle spasms;
saturation of tissues with oxygen;
accelerate the elimination of metabolic products from tissues.

The sensory effect is relatively unexplored. "Massage" recovery after strength training helps to reduce pain. This is achieved through a gradual increase in sensory input to the CNS. In order to achieve such a result, the damaged (actively participating in the training process) muscle groups should be massaged slowly and gently.

Light stimulation of the skin promotes short-term capillary expansion. More intense exposure leads to a lasting effect.

Restorative massage is performed 10-15 minutes after the end of the workout. This is one of the differences between this type of mechanical tissue stimulation and others. The interval can be increased, but it is not recommended to tighten it too much.

The average duration of a session is 15-20 minutes. An hour after the procedure, it is desirable to repeat it, but in a truncated form - no more than 5 minutes. First of all, the “working” muscles are massaged. If training involves a load on the whole body, all muscle groups are “processed”. But at the same time, a little more attention to large muscles that require more recovery time.

Heat and cold therapy

The massage is perfectly complemented by thermotherapy – sauna with a bath, steam baths, hot wrap. Thermal procedures well prepare the body for mechanical stimulation.

If a bath with a sauna is not always available, then it is not necessary to deprive yourself of a wrap. Although the procedure has a beneficial effect primarily on the skin, there is also a considerable overall effect. If you act on the body for 20-30 minutes, the blood will begin to circulate in the muscles much more actively. But sometimes the heating of the skin is excessive, while the useful heat does not have time to reach the soft tissues. Therefore, wrapping is best viewed as a means to relax athletes and quickly increase body surface temperature.

How to speed up recovery after a workout? Low temperature is also helpful. Cold therapy helps to reduce muscle swelling and has an overall positive physical effect. Therapy may include:

cold wrap - 10-15 minutes;
ice baths - 5-10 minutes;
rubbing the muscles with ice.

The most powerful effect of ice is achieved during the procedure performed immediately after the end of the workout.

Diet and nutritional supplements

Nutrition is the most important factor that determines the adaptive capacity of the body. It is important to understand how and what to take for post-workout recovery. The general rule of nutrition implies that the intake of nutrients should approximately equal their consumption. When mass gaining, they proceed from a larger “income”, during a fat race, from greater energy losses.

Diet is extremely important. In addition to the main building blocks - proteins, the body is in dire need of carbohydrates. If the intake of the latter is not enough, recovery is much slower.

The timing of meals is also important. The classic three meals a day scheme is less effective than the model, which implies a more fractional diet. Meals should be at least four times a day. Recommended ratio of meals (% of the daily diet):

breakfast - 20-25;
second breakfast - 15-20;
lunch - 30-35;
dinner - 20-25.

At the same time, the interval between approaches to the table is a maximum of 4 hours, and between extreme methods - no more than 12 hours. Just before training, do not fill your stomach. After training, it is advisable to refrain from poorly digested food - at this time, gastric juice is not enough for its effective splitting.

A balanced diet for athletes who regularly train hard is not enough. Vitamin and mineral supplements cannot be ignored. In most cases, we can talk about the lack of the entire vitamin complex. The only exception is vitamin A, which can be fully obtained from ordinary food.

The amount of supplementation depends on the training phase. Stages of lower intensity are not as demanding on the intake of minerals and vitamins as periods of powerful preparation for competitions.

Be sure to satisfy the body's need for fluid. During training, athletes need to compensate for the lack of water by drinking the latter in small sips. It must be remembered that drinking after a workout for recovery - a lot and often - is no less important than following a proper diet.

Psychological recovery

The intensity of training is determined by both physical and psychological well-being. Overtraining inevitably leads to a drop in motivation. And this is necessarily followed by problems with strong-willed qualities. The brain loses the ability to concentrate - the body receives less load.

But it is not enough to rest as much as you need. Problems outside of sports affect the body in a similar way. Therefore, it is extremely important to learn to resist emotional discomfort. The first assistant in this is regular relaxation. Meditation and physical relaxation will help to adequately respond to circumstances and avoid negative psychological outbursts.

How to understand that the muscles have recovered?

Lack of muscle pain, high motivation, a surge of strength are signs that it's time to go back to the gym. But it is not always possible to believe the obvious "signs". The most important feature is a combination of these factors with regular progress. The absence of the latter may also indicate an illiterate approach to training. But if you know that everything is in order with the training scheme, and there is no end to stagnation, you need to think hard.

Training requires constant introspection. This is the only way to get a relatively complete picture of the training and individual characteristics.

In the process of loads in the gym, intensive training or in preparation for serious competitions, a significant fatigue of the athlete's body occurs. Most beginners, as a rule, forget to follow the correct daily routine and include special sports nutrition for post-workout recovery.

Phases of the recovery period

After each exhausting workout, a good rest should follow. Everyone knows that it is during the recovery period that the growth and formation of muscle mass occurs. Therefore, the correct way of spending time after training will enable the body to endure more complex loads in the next workout, which leads to an increase in strength indicators.

Also in the post-workout period, recovery occurs in several phases. Recovery phases:

Fast. This phase begins as soon as the sports activities in the gym are completed, lasting about 30 minutes. Due to the resulting stress for the body, during this period, the heart rate and hormone levels normalize.
Slow. This phase occurs only in the case of complete stabilization of the organism. There is a normalization of water balance and the synthesis of proteins and amino acids.
Delayed. This phase is undesirable, due to the ineffectiveness of training in the gym. All coefficients are kept at the same level and do not want to show a positive result.
Supercompensation. The latest period, it comes after a few days of training, and lasts for a week. During this time, the athlete's body becomes an order of magnitude stronger and more resilient.

Recovery after training

To help your body recover as much as possible after training will help:

Sports nutrition (healthy, proper special nutrition);
Passive rest (sleep for at least 8 hours);
Water procedures, going to the bathhouse, etc. – relaxes and increases thermoregulation of the body;
Relaxing massage makes the muscles more elastic, while removing decay products from them.

Sports nutrition for post-workout recovery

One of the main measures in the period of proper recovery is nutrition. During training, the athlete's body significantly loses energy, as a result of which it becomes necessary to replenish it with a sufficient amount of useful substances.

Thanks to modern technology, it is now possible to use effective special recovery blends that include proteins and carbohydrates. With their help, you can easily control the dosage and quickly and easily replenish the stocks of the necessary substances. They also produce dry complexes containing vitamins (drinks are made from them).

An important role is played by sports nutrition (protein, gainer, creatine, amino acids (arginine, glutamine) and a complex of vitamins and minerals) during the recovery period. The correct intake of sports nutrition during the open protein-carbohydrate window will undoubtedly contribute to maximum muscle recovery in the shortest possible time.

In addition, you should follow a diet (the optimal diet of vitamins and minerals, fats, proteins and carbohydrates). Thanks to this, positive results will begin to appear much faster.