For quick recovery after a workout. Recovery after muscle training with nutrition and drugs
During the study Resistance Exercise Augments Postprandial Overnight Muscle Protein Synthesis Rates ., the results of which were published in the official journal of the American College of Sports Medicine Medicine & Science in Sports & Exercise, it was noted that the combination of protein foods and strength training shortly before sleep allows faster muscle recovery.
The study, conducted at the University of Maastricht (Netherlands), involved 24 young people. Two hours after dinner, shortly before bedtime, they drank a protein shake. Right before drinking the cocktail, one group of participants did a lower body strength workout. The other group did nothing.
Those who exercised before taking a protein shake had a 30% increase in protein synthesis during the night compared to participants who simply took protein before bed, without physical activity.
In more early work this group of scientists Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. it has already been proven that consuming shortly before bedtime can increase muscle protein synthesis during the night.
This discovery is useful not only for bodybuilders, but also for other athletes, such as runners. Long hard runs also damage muscles. Need help after a hard workout muscle fibers recover so that the muscles quickly adapt to serious loads. By increasing the recovery rate using this technique, runners will be able to get used to the increased loads faster.
Principal investigator Jorn Trommelen claims that as a result of this technique, more mitochondria are produced in the muscles, which increase the aerobic capacity of the body. The combination of exercise and protein-rich food maintains the number of mitochondria in the muscles, therefore, improves not only strength but also endurance.
How to exercise and what to eat before bed
The training, which the subjects were engaged in, lasted one hour and included:
- 15 minutes ride on an exercise bike;
- six sets of 10 repetitions of the leg press in the simulator;
- six sets of 10 repetitions of leg raises in the simulator.
However, Trommelin claims that less intense training will also be effective.
Any amount of physical activity can stimulate protein synthesis, although to a lesser extent.
For example, simply walking only slightly increases muscle protein production. Most effective strength exercises with weight own body or, especially if you repeat them to muscle failure.
Trommelin recommends choosing three sets of push-ups and three sets of pull-ups for bedtime exercises. The number of repetitions - until muscle failure.
Another good workout option is a combination of squats, leg raises and hamstring exercises (calf raises in the simulator, with your own body weight, with weighting).
In terms of food, the protein shake used in the study contained 20 grams of protein. Here is an example of a typical meal containing the same amount of protein: 600-700 grams of low-fat milk, three eggs, or 100 grams of tuna. Food with less protein will also increase the rate of muscle recovery, but not as much.
Trommelen believes that the combination of strength training and protein before bed will be the most effective way recovery of athletes after a day of hard training.
You have a great opportunity check this statement. Try a new technique and share your impressions in the comments.
Muscle pain, apathy, loss of motivation - not an indicator of your weakness. This is only evidence that the body did not have time to recover from the previous load. After a workout, it is important to give the body the opportunity to rest from stress and recover for the next lesson. How better recovery, the more likely it is to turn everything gained by hard training into excellent result. For a quick recovery, you need to follow simple rules according to the daily routine and nutrition, as well as to use additional funds that will help restore strength and desire to train.
So what helps you recover faster after a workout?
1. Meals during the day
The rate at which your body recovers depends on how you eat. The diet should be balanced, ie. proteins, fats, carbohydrates, vitamins, trace elements and water must be present in the required proportions and contain enough calories.
What can you eat before a workout
Can't find a snack to your taste? Try one of these ways to quickly refresh yourself.
- 180 m orange juice+ ½ scoop protein powder
- Greek yogurt + 1 cup berries
- Blend: 1 cup high-fiber cereals, 2 tablespoons dried fruits, 2 tablespoons nuts
- ½ nutrition bar
- ½ turkey sandwich on whole grain bread + fruit
- ½ sandwich with peanut butter and jam
- Small cup of cereal with milk and ½ banana
2. Nutrition after training
On physical exercise the body expends energy, which must be restored at the end of the session. Immediately after training, it is worth taking a serving of protein, which will protect the muscles from damage and help the body recover. After an hour, you need to take a portion of carbohydrates and replenish glycogen. Don't forget to drink during and after your workout!
What can you eat after a workout - a sample menu
Not sure what to eat after a tough workout? Try one of these quick fixes:
- ¾ cup cottage cheese with fruit
- 600 ml skimmed milk
- Fruit smoothie with protein
- 1 sourdough muffin + 2 hard boiled eggs + tomato slice
- 1 cup chopped turkey on salad with whole grain bread
- 120 g canned tuna + pita from whole wheat
- Greek yogurt with fruits + honey
3. Sleep
The main condition for recovery after a workout is a sufficient amount of sleep. In a dream, there is an intensive restoration of the body as a whole and muscles in particular. The required duration of sleep depends on the individual characteristics of the body and averages 8 hours. Lack of sleep can lead to an increase in the time it takes the body to recover, problems with concentration, and feeling unwell.
4. Warm up and cool down
You should never skip a warm-up - during this time you prepare for training not only muscles and joints, but also nervous and cardiovascular system. Subsequent training will not become a “shock” for the body, and the concentration of lactic acid (lactate) in the blood and muscles will decrease. A hitch helps tired muscles get rid of accumulated hydrogen ions and utilize lactic acid, so the athlete feels much better after training: the muscles will not be so stiff and heavy, the risk of injury will decrease, fatigue will be much less, and mood will be better. Stretching exercises are great as a hitch.
5. Massage
Massage - the best remedy for quick regeneration after training. Massage improves blood circulation in the muscles and internal organs, relaxation of overstressed and relieve pain in damaged muscles, improves muscle regeneration and recovery processes, enhances lymph flow, activates metabolic processes and eliminates congestion in tissues, improves joint mobility.
6. Bath
A warm bath increases circulation and metabolic processes in the body, relaxes the muscles. Take a bath no later than 2-3 hours after training, best before bed. Cold baths are less commonly taken for recovery, usually to relieve muscle pain. Blood drains from the vessels, reducing tension in the muscles, and flows again after the procedure, helping to flush out decay products from the body. It is recommended to drink hot tea after a cool bath and cover yourself with a blanket.
7. Bath and sauna
Russian bath and Turkish sauna are one of the oldest ways to get rid of fatigue. The body temperature rises, the heart rate and respiratory rate increase, the flow of arterial blood into the tissues of the body increases, and decay products are excreted. All this contributes to the speedy recovery of the body after physical activity.
8. Contrast shower
A contrast shower has a positive effect on blood vessels, ligaments, and connective tissue. Different temperature causes alternate constriction and expansion of blood vessels, resulting in improved blood supply to organs and tissues and metabolism. In addition, a contrast shower increases vitality and makes it easier to wake up in the morning.
Which of these methods to use is up to you. You can combine these methods. use the appropriate ones as needed. Remember, the main indicator that the body has recovered after exercise is the strongest desire to return to training as soon as possible!
How to recover quickly after exercise
And intense training is physiological stress, which is accompanied by micro-ruptures of muscle fibers, stress on the heart, blood vessels and nervous system. Recovery after can not be neglected. It must be organized competently in order to avoid reaching a training plateau (lack of results).
What we restore
It is during the period that the muscles grow, and the body to physical activity. But in addition to muscles, it is important to normalize:
- cardiovascular system;
- immunity.
Full recovery of the athlete's strength goes through several stages.
Sports medicine considers 4 phases:
Fast recovery.
Lasts 20-30 minutes. The body balances metabolic processes, replenishing the reserves of ATP, creatine phosphate, glycogen. During this phase, an active synthesis of anabolic hormones - insulin, growth hormone - begins.
slow recovery.
For experienced athletes, it lasts 2-3 days. Here there is an intensive synthesis of proteins due to the intake nutrients from the gastrointestinal tract, and the damaged muscle tissue regenerates.
Supercompensation.
Lasts 4-5 days. If the rest after was competent, then during this phase there is an increase in the physical and muscular endurance of the athlete, the tissue thickens. It is at this stage that the next workout for the target muscle group is needed.
The athlete returns to the previous level - this happens in the absence of training in the supercompensation phase.
The rate of recovery of muscle tissue after training depends on the following factors:
According to world standards, the average time for muscle recovery is 2-3 days. It is not recommended to artificially accelerate muscle recovery after strength training. However, the body can be helped in this complex process by proven methods.
It should be noted that the main tasks of the athlete after training:
- have time to recover before the onset of supercompensation;
- Don't skip this phase by doing the next workout at its peak.
Recovery after physical exertion should begin immediately after training, making a short (10-20 minutes) and stretching.
During and after a hitch, the muscles are released from lactic acid, and the process of removing decay products begins.
Then, after training the target muscle group in the gym, the body needs during the slow recovery period:
To understand exactly how to recover after a workout, only the athlete himself can, listening to his body.
Baths are also suitable for effective:
- with addition coniferous extract or turpentine emulsion(white or mixed) will tone the vessels, remove the remains of lactic acid;
- hydromassage will help to achieve the most total relaxation;
- pearls are taken to activate blood circulation;
- carbonic have a tonic effect;
- ice restore and strengthen tendons (cryotherapy).
The main goal of all these methods is to give the muscle tissue a complete rest, free it from clamps, lactic acid and decay products.
For amateurs, in order to recover faster, it is advisable to master the techniques of auto-training and meditation.
According to world standards, you should train three times a week. But only the athlete himself can determine how much the muscles should rest after training according to the following indicators:
- lack of sharp pulling pain in the muscles;
- cheerful state of health after sleep: a feeling of weakness and fatigue in the morning indicates insufficient recovery;
- a good appetite: the absence of it means most often about overtraining.
The most reliable indicator of fullness is a burning desire to exercise.
Two hours after training, you can calculate the heart rate: if it is less than 75 beats / min, then the recovery was successful. With an overestimated frequency, you should increase the rest time and apply the described methods.
Being engaged in the restoration of the body after a workout, one should not forget about and: this will help deliver quality material for building muscle tissue.
The main mistake of beginners and people who dream in short time to lose weight or, conversely, to build muscle, is the neglect of the recovery procedure. Many are sure that rest significantly delays the process of obtaining the desired results, and continuous and enhanced training gives a slender body with cubes breaking through the shirt faster. In fact, everything is different! During training, the muscles undergo stress and, accordingly, are damaged. The absence of a recovery period further aggravates the situation, because the muscles are destroyed, in addition, they lose the ability to withstand a more intense load, which makes training ineffective and unsafe.
Method 1. Do not neglect the hitch
The hitch is an integral part of the workout, which is listed on last step. It is designed to calm the muscles, and involves low-intensity exercise such as walking, jogging, exercising on a stationary bike or foam roller. The duration depends solely on the intensity of the workout, the more it is, the longer the hitch should be. Even if you feel extremely tired or in a hurry to leave the gym, devote at least 5 minutes to a hitch.
Physical activity involves active fluid loss. And, of course, it must be replenished. The same action increases the rate of recovery of the body after exercise, as it supports the process of nutrient delivery and improves metabolism. Especially plenty of fluids should be drunk after training in hot weather.
It is desirable to drink acidified drinks, for example, non-carbonated mineral water with lemon or lime juice and the addition of stevia powder (natural sweetener). You can also resort to isotonic drinks. These are fluids that provide a person with water and electrolytes that leave the body with sweat.
Isotonic drinks are presented on the market in two forms - dry concentrate in cans and liquid concentrate in bottles. The taste can be very diverse - from forest cherries to exotic passion fruit. The main thing is to pay attention to the composition when choosing, it should not contain acesulfate and saccharin. These are cheap sweeteners that do not make the composition balanced, moreover, they are dangerous to health. It is better to opt for drinks that contain salts, glucose polymers, dietary supplements and vitamins.
Method 3. Massage regularly
Massage improves blood circulation, which means it relieves muscle pain and speeds up the recovery process. Massage also minimizes the risk of injury. You can carry out massage manipulations manually, using natural vegetable oil, or with a hand roller. The optimal massage time is 20 minutes.
Method 4. Take a cool bath
Soaking in a cool bath or taking a contrast shower is an equally effective way to quickly recover from a workout. Cool water significantly reduces the soreness of trained muscles. Take a bath should not exceed 10 minutes. And to calm and prepare for sleep, you can add a little favorite to the water. essential oil.
If you have an unfortunate twisting of your leg or a bruise during a workout, resort to a cold compress or apply a bag filled with ice cubes to the sore spot.
In addition to cool baths, on the way to recovery after intense training, you can turn to the sauna or steam bath. These establishments are a great place to relax and maintain health. Do not forget about hot wraps, they also have a beneficial effect on the muscles, and also improve the condition. skin- Moisturize, nourish and tighten.
Hot wraps have a number of contraindications. They are not recommended for oncology, diseases of the cardiovascular and endocrine systems, varicose veins veins, thrombophlebitis, diseases of the lymphatic vessels, pregnancy, gynecological diseases, as well as in the presence of cuts, wounds and other damage on the cover.
Post-workout nutrition depends solely on the goal of training. If the goal is weight loss, experts recommend turning to products containing big number protein or a minimal amount of carbohydrates, such as boiled chicken breast skinless or steamed pollock.
If the goal of training is to gain muscle mass, it is necessary to combine proteins and carbohydrates in a ratio of 1: 4. However, the exact numbers depend on the intensity of the training and the time spent on it, and, of course, health. This ratio is appropriate for absolutely healthy people exercising intensively for an hour.
If you decide to resort to sports nutrition, consult your doctor first, because he has a number of side effects. Now there are three types of sports supplements - for building muscle mass, burning fat and recovering from physical exertion. Also on sale you can find multicomponent complexes aimed at solving several problems, and pre-workout complexes of amino acids and vitamins, designed to increase endurance, speed up metabolic processes and maintain hormonal levels.
Roskontrol experts assure that universal recommendation There is no choice of sports nutrition. When buying, it is important to focus on the training program, the goal that you want to comprehend, and the recommendations of the trainer. It should also be remembered that on sports nutrition you can’t build your diet, they are just an additive that affects metabolic processes. Be sure to replenish the reserves of all vital substances by eating meat, fish, poultry, cottage cheese, cereals, vegetables and fruits.
Method 7. Perform stretching exercises
Stretching exercises are necessary for all trainees - whether it is a professional athlete, or a beginner trying to part with extra pounds. But Special attention exercises should be given to people with joint problems. For example, knee-lifting steps, side steps, and arm rotations will increase joint mobility and minimize muscle imbalances. It is not necessary to overload yourself with stretching exercises, it is enough to devote 10 minutes a day to the process.
Doing nothing and lying on the couch after a workout is the easiest way, but this method will not relieve muscle pain, and it will reduce the effectiveness of training. Going home with gym, walk or ride a bike, leave public transport and private cars alone. Not too intense movements also contribute to a quick recovery, especially if they are paired with fresh air.
Method 9. Get enough sleep
Sleep is no less important aspect fast recovery. After all, healthy sleep, equal to 7-8 hours, activates protein synthesis and growth hormone, and also improves correct work brain. Lack of sleep is extremely detrimental to the results of any training, as it reduces their effectiveness by several times.
This is interesting!
It has been observed that people who neglect healthy sleep, often break down, absorbing high-calorie foods. Indeed, lack of sleep stimulates appetite. In addition, lack of sleep leads to a deterioration in attention and responsiveness, which is simply unacceptable during intense training, especially with the participation of heavy sports equipment.
Method 10: Plan Your Workouts
For training to be successful, it is necessary to clearly identify the goal and, accordingly, develop a rational plan of action that will allow you to achieve the desired results faster. It is quite difficult to draw up a training plan on your own, especially for a beginner, so at the first stage you should contact a specialist with a specialized education who has extensive experience in sports. Only regular and systematic training will make the dream come true, but overwork and lack of a plan - never!
During the study Resistance Exercise Augments Postprandial Overnight Muscle Protein Synthesis Rates ., published in the official journal of the American College of Sports Medicine Medicine & Science in Sports & Exercise, found that combining a protein meal and strength training shortly before bed allows for faster muscle recovery.
The study, conducted at the University of Maastricht (Netherlands), involved 24 young people. Two hours after dinner, shortly before bedtime, they drank a protein shake. Right before drinking the cocktail, one group of participants did a lower body strength workout. The other group did nothing.
Those who exercised before taking a protein shake had a 30% increase in protein synthesis during the night compared to participants who simply took protein before bed without exercising.
In earlier work of this group of scientists Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. it has already been proven that consuming shortly before bedtime can increase muscle protein synthesis during the night.
This discovery is useful not only for bodybuilders, but also for other athletes, such as runners. Long hard runs also damage muscles. After a hard workout, you need to help the muscle fibers recover so that the muscles quickly adapt to serious loads. By increasing the recovery rate using this technique, runners will be able to get used to the increased loads faster.
Principal investigator Jorn Trommelen claims that as a result of this technique, more mitochondria are produced in the muscles, which increase the aerobic capacity of the body. The combination of exercise and protein-rich food maintains the number of mitochondria in the muscles, therefore, improves not only strength but also endurance.
How to exercise and what to eat before bed
The training, which the subjects were engaged in, lasted one hour and included:
- 15 minutes ride on an exercise bike;
- six sets of 10 repetitions of the leg press in the simulator;
- six sets of 10 repetitions of leg raises in the simulator.
However, Trommelin claims that less intense training will also be effective.
Any amount of physical activity can stimulate protein synthesis, although to a lesser extent.
For example, simply walking only slightly increases muscle protein production. The most effective strength exercises with your own body weight or, especially if you repeat them until muscle failure.
Trommelin recommends choosing three sets of push-ups and three sets of pull-ups for bedtime exercises. The number of repetitions - until muscle failure.
Another good workout option is a combination of squats, leg raises and hamstring exercises (calf raises in the simulator, with your own body weight, with weighting).
In terms of food, the protein shake used in the study contained 20 grams of protein. Here is an example of a typical meal containing the same amount of protein: 600-700 grams of low-fat milk, three eggs, or 100 grams of tuna. Food with less protein will also increase the rate of muscle recovery, but not as much.
Trommelen believes that the combination of strength training and protein before bed will be the most effective way for athletes to recover from a day of hard training.
You have a great opportunity to test this statement. Try a new technique and share your impressions in the comments.
