The achieving of our goals in muscle building process is directly affects by the speed of our recovery after workout. Those who will recover more slowly will gain less muscle mass in the same ammount of time. The faster the body will reach super-compensation phase - the faster you will be able to follow the next workout. Our task is to help the body to quickly deal with fatigue after the regular exercise. Here are several ways to help our muscle recover faster:
Mild exertion (mild physical load on our body). For example, we can go for a swim for 30 minutes or jog for 15 minutes. The most important thing is not to overdo it. The fact is that such load increases blood flow and metabolism, thus speeding the recovery process. This also could be a game of football (soccer), volleyball or other aerobic sports.
Baths. The essence is the same. Under the influence of temperature, the general circulation and metabolism accelerates. During bath stronger muscles have the opportunity to relax.
Massage. Another technique for muscles relaxation and recovery.
Sleep. I think the comment in this case is unnecessary, as everyone know the benefits of a good and healthy night sleep.
Proper nutrition. To restore muscles, it is very important to consume carbohydrates. Monosaccharides are useful for immediate recovery, while polysaccharides for the retired one. The more we eat carbohydrates - the quicker we recover. However, we should be careful, because excess carbohydrates are easily converted into fat.
Sports Nutrition. Gainers and amino acids. Gainers represent a protein-carbohydrate mixture designed to solve two problems at once: muscle recovery after training and muscle growth. Usually good and balanced Creatine and have in its composition as "fast" and "slow" carbohydrates, as well as 20% - 30% protein.
Using all of the above methods, we will significantly speed up the recovery process of our body after strenuous exercise and we will be able to accomplish much faster the established goals.
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You give some solid recovery techniques. When I first started getting back into the workout scene I really would overdo it and end up getting hurt. Starting smaller and building up is really the best route.
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