Pharmacological means of recovery. Principles of recovery how to recover quickly after physical exertion

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 of nutrients from the gastrointestinal tract, and 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 the addition of coniferous extract or turpentine emulsion (white or mixed), they will tone the vessels, remove lactic acid residues;
hydromassage will help to achieve the most complete 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;
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 high-quality material for building muscle tissue.

An increase in the volume of muscle tissue occurs after a sports load, so the body needs a good rest. Those who adhere to all the rules, but do not give themselves time for muscle recovery after a workout, may not count on high results. Many people think that the more sports experience, the fewer hours it takes to restore the body, but this is not so. After mechanical stress, organs and systems need a break.

This is due to the need to replenish the energy potential, the ability to "repair" damaged fibers. If the myofibril is destroyed, lysosomes in 3 days break it down into molecules. A week later a new one appears in its place.

Compensation principles

Recovery time for muscle glycogen takes 15-48 hours. The speed depends on the intensity of the load and metabolism. To prepare the body for the next activity and avoid a sports plateau, the athlete needs to go through 4 phase.

Quick Recovery muscles after training begins at the end of the lesson and lasts 30 minutes. The period is necessary to partially replenish the energy resource, activate the secretion of hormones, normalize the work of the heart and remove the products of oxidation of carbohydrates and fats.
After metabolic equilibrium comes delayed phase.

At that time:

the body activates the synthesis of proteins, enzymes;
replenishes water and electrolyte balance;
immediately assimilates to restore muscles, accelerating repair processes in damaged cells.

In few days replaces the previous phase supercompensation. with enhanced morphological characteristics. The period is used to increase volumes. The body works ahead of the curve, and throws all its forces into the excess growth of fibers. This often happens after working to failure.
In the delayed phase in the absence of reloading, all indicators return to their previous parameters.

How to boost muscle recovery after strength training

In order for the body to have time to rest after intensive training, a split system is used. Its essence is the pumping of certain groups. So, if during the week the emphasis is shifted to the chest, the back has time to rest. But in any case, recovery cocktails are indispensable.

What to drink after a workout

To inhibit catabolism, it immediately recommends swallowing up to 5 g.
In order to replenish the reserve of creatine phosphate from 3 g.
From sports nutrition, glutamine is suitable for quick recovery of the body. 5 g of the substance enhances the production of growth hormone and fills the fibrils with energy.
To replenish the hydro-electrolyte balance, use 3 glasses of pure or table mineral water.
Insulin, used for its anabolic and anti-catabolic effect, is effective after 40-60 minutes.

Sports nutrition recommend 30 minutes after class ends. If the intake of the amino acid complex is not expected, the supplement is drunk immediately. For energy, carbohydrates are needed - 70-100 g. Starch, simple sugars are taken from foods. For muscle recovery are suitable: porridge, potatoes, honey. prone to fullness people limit their consumption up to 50 g.

What to Consider

The habit of working to "failure" in the future does not give anything. The accumulated physical fatigue leads to psychological stress. To avoid shocks, athletes use periodization and cycling, compensating for heavy loads with long rest to restore strength after a hard workout.

To minimize the effects of physiological stress and allow the body to gradually normalize blood pressure and heart rate, training is not abruptly interrupted. 5-10 minutes before the end is useful or at an easy pace. So after bodybuilding, leg muscles recover faster, and well-being improves.

At the end, a 5-minute stretch is required to relax. Spasmodic muscles reduce the range of motion, and together remove the results. Compared to dynamic, static is more useful. Standing in a certain position for a minute allows you to stretch the fibers and give volumes a shape. To reduce the average recovery time after training, self-massage is performed. After warming up, the ligamentous apparatus and joints acquire elasticity and expand the range of motion.

Preparations and vitamins for bodybuilders to restore potential

Synthetic vitamins and complex additives are used to replenish reserves and boost metabolic processes. The body always needs:

in macroelements - magnesium, calcium;
trace elements - zinc, iron;
vitamins - E, C, group B.

These nutrients contain - aerovit, undevit, glutamevit. To restore muscles, they drink pharmaceutical preparations of plastic action:

potassium ororate;
riboxin;
carnitine;
lecithin-silver;
cobamamide.

For a quick recovery during the rest period sleep, food, massage, sauna. It is useful to visit the pool, walk, play football,. Movements warm up the blood, activate the removal of toxic decay products.

0 6284 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 proper 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?

The absence 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.

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 body's aerobic capacity. 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.

Pharmacological recovery tools

Various medicinal substances have been used by medicine for the treatment and rehabilitation of a person for many centuries. In recent years, some low-toxic biologically active drugs have been purposefully used in sports practice to accelerate recovery, actively replenish the spent plastic and energy resources, and selectively control the most important functional systems of the body during heavy physical exertion. The use of low-toxic pharmacological reducing agents is also justified in the process of physical preparation for professional activities, health-improving physical culture.

Vitamin preparations

2. Decamevit. Strengthens the protective functions of the body, accelerates the course of recovery processes, prevents the aging process of the body. Dosage: 1 tablet 2 times a day for 2-3 weeks.
3. Undevit. It is used for recovery after heavy physical exertion. Dosage: when working with a speed-strength nature, 2 tablets x 2 times a day for 10 days, then 1 tablet x 2 times a day for the next 20 days; when working on endurance - 2 tablets x 2 times a day for 15-20 days.
4. Glutamevit. Accelerates recovery processes during heavy loads, increases physical performance in mid-mountain and hot climates. Dosage: 1 tablet x 3 times a day for 2-3 weeks.
5. Tetravit. Accelerates recovery after heavy loads, is used in training conditions in hot climates. Dosage: 1 tablet x 2-3 times a day.

Plastic drugs

Plastic drugs accelerate protein synthesis and restore cellular structures, improve the course of biochemical processes. To solve these problems in sports medicine, potassium orotate, riboxin, inosine, carnitine, as well as various food supplements enriched with proteins are used. Preparations of this group are important for preventing physical overstrain, maintaining high performance during periods of increased stress.

1. Potassium orotate - has an antidystrophic effect, is prescribed for prophylactic purposes to prevent myocardial overstrain, cardiac arrhythmias, for the prevention and treatment of hepatic pain syndrome, in diseases of the liver and biliary tract. Promotes an increase in muscle mass. Recommended dose: 0.5 g 2-3 times a day. With prolonged use, allergic reactions may occur.
2. Riboxin - is directly involved in the metabolism of glucose, activates pyruvic acid enzymes and ensures the normal process of respiration. Enhances the effect of potassium orotate, especially during endurance training. It is indicated for acute and chronic myocardial overvoltage, for the prevention of cardiac arrhythmias, liver pain syndrome. Recommended dose: 1 tablet 4-6 times a day, the course is 10-15 days.
3. Cocarboxylase - vitamin B coenzyme. Takes part in the regulation of carbohydrate metabolism, normalizes heart rate, reduces acidosis. It is used after heavy physical exertion in the event of myocardial overstrain and insufficiency of coronary circulation. Recommended dosage: intramuscularly or subcutaneously, 0.05-0.1 g once a day, the course is 15-30 days. Usually used in combination with other reducing agents.
4. Cobamamide - a natural coenzyme form of vitamin B. It activates metabolic and enzymatic reactions, the metabolism of amino acids, carbohydrates and lipids, the absorption and synthesis of proteins, and other life-support processes of the body. Recommended dosage: 1 tablet 3-4 times a day. Usually taken with carnitine.
5. Carnitine is a natural water-soluble amino acid, widely present in all tissues, but especially in skeletal muscles and myocardium. Anabolic non-hormonal agent. Participates in biochemical reactions that provide the beginning of muscle activity, and in the metabolic support of this activity. Accelerates the metabolism of fatty acids in myocardial damage. It is used for intense and prolonged physical exertion in sports and professional activities. Recommended dosage: 1-2 teaspoons 2-3 times a day.
6. Lipocerebrin - a preparation from the brain tissue of cattle containing phospholipids. It is used in sports practice during periods of intense training and competition, with overwork and overtraining, loss of strength, hypotension and anemia. Recommended dosage: 1 tablet of 0.15 g 3 times a day, course - 10-15 days.
7. Lecithin-cerebro - lecithin obtained from the brain tissue of cattle. It is used for heavy physical exertion, exhaustion of the nervous system, general loss of strength. Recommended dosage: 3-6 tablets of 0.05 g for 10-15 days.
8. Food supplement "Tonus" is a concentrated biologically active product based on flower pollen collected by bees. It is rich in easily digestible proteins, fats, mineral salts, as well as vitamins, enzymes and hormones necessary for the human body. "Tonus" contributes to the normalization of metabolism, increase efficiency, enhance the protective functions of the body, counteracts aging. The most effective use of this drug is in early spring and late autumn (when the seasons change).

Energy preparations

Preparations of energy action accelerate the replenishment of expended resources, activate the activity of enzyme systems and increase the body's resistance to hypoxia. The preparations of this group also include their mixtures.

1. Asparkam, Panangin - contain salts of potassium and magnesium. Eliminate the imbalance of potassium and magnesium ions, reduce myocardial excitability and have an antiarrhythmic effect. They are used during heavy physical exertion for the prevention of myocardial overstrain, during training in hot climates, as well as for weight loss. Recommended dosage: 1 tablet 2-3 times a day, the course is 10-15 days.
2. Calcium glycerophosphate, calcium gluconate - the use of these drugs is associated with the important role that calcium plays in the vital processes of the body. Calcium ions affect metabolism and are necessary to ensure the transmission of nerve impulses, contraction of skeletal muscles and myocardium, and for the normal functioning of other organs and systems. The lack of ionized calcium in the blood plasma leads to tetany. These drugs are used during high physical exertion to prevent muscle injuries and speed up recovery, as well as overwork, exhaustion of the nervous system. Recommended dosage: 1-2 tablets 3-4 times a day before meals.
3. Glutamic acid- amino acid. Stimulates oxidative processes in brain cells, increases the body's resistance to hypoxia, improves heart activity, accelerates recovery during high physical and mental stress. Recommended dosage: 1 tablet 2-3 times a day after meals, course - 10-15 days.
4. Methionine is an amino acid. Regulates liver function, accelerates the course of recovery processes during heavy physical exertion. Recommended dosage: 0.5 g 3 times a day an hour before meals, the course is 10-30 days, but after a 10-day intake, it is recommended to take a break for 10 days.

Group of adaptogens

Adaptogens are substances that have a general tonic effect on the body and increase its resistance to high physical exertion, hypoxia, and sudden bioclimatic changes. This group of pharmacological reducing agents includes preparations based on ginseng, eleutherococcus, leuzea, aralia, Chinese magnolia vine, deer antlers, mumiyo and some others. These drugs should not be taken with increased nervous excitability, insomnia, high blood pressure, cardiac disorders, and also in the hot season. It is necessary to periodically change adaptogens to prevent addiction to them. In folk medicine, it is recommended to take adaptogens in the morning, and at night - soothing herbal preparations (valerian, motherwort, oregano, mint, etc.).

1. Ginseng - preparations based on it have a tonic effect on the body, stimulate metabolism, prevent the development of fatigue, exhaustion and general weakness, increase efficiency. Available in the form of tincture, powder in capsules and tablets. Ginseng tincture is used 15-25 drops 3 times a day in a small amount of dissolved baking soda, the course is 10-15 days.
2.Eleutherococcus extract - used for the same indications as ginseng. At the same time, Eleutherococcus has a stronger antitoxic and radioprotective, antihypoxic and antistress effect. In sports medicine, it is used as a tonic and regenerative agent for heavy physical exertion, overwork. Recommended dosage: 2-5 ml 30 minutes before meals in the morning for 2-3 weeks.
3. Schisandra chinensis- take in the form of tincture, powder, tablets, decoction of dried fruits or add dry fruits, fresh juice to tea. Lemongrass is a kind of biostimulant, toning up the central nervous system, cardiovascular and respiratory systems, and increases resistance to hypoxia. It is used to activate the metabolism, accelerate the recovery of the body during heavy physical exertion, to increase efficiency, with overwork and overtraining. Contraindicated in nervous overexcitation, insomnia, hypertension. Recommended dosage: 20-30 drops 2-3 times a day for 2-4 weeks.
4.Aralia Manchurian. Preparations from this plant in their action belong to the group of ginseng. It is used as a tonic to increase physical and mental performance during recovery periods after training, as well as to prevent overwork and in asthenic conditions. It is produced in the form of tincture of Aralia roots, as well as Saparal tablets. Tincture is taken 30-40 drops 2 times a day in the morning for 2-3 weeks; Saparal tablets are taken after meals, 0.05 g 2 times a day in the first half for 2-3 weeks.
5. Golden root (radiol pink). The drug from this plant is available in the form of an alcoholic extract. It optimizes the recovery processes in the central nervous system, improves vision and hearing, increases the body's adaptive capabilities to the action of extreme factors, and increases efficiency. Recommended dosage: 10-40 drops of the extract in the morning, gradually increasing the dose. Course - 1-2 months.
6. The lure is high. A tincture from the roots and rhizomes of this plant has low toxicity, and is inferior to ginseng and other drugs of this group in terms of the effectiveness of the psycho-energizing effect. It is recommended in the event of the so-called peripheral forms of muscle fatigue, asthenia, in states of physical detraining during periods of working out in heavy loads. Dosage: 30-40 drops 2-3 times a day before meals.
7. Maral root (leuzea sophloroid). Available as an alcoholic extract. It is used as a stimulant that increases efficiency during physical and mental fatigue. Recommended dosage: 20-30 drops 2-3 times a day.
8.Sterculia platanophylla. Use alcohol tincture from the leaves of the plant. It does not contain potent substances, therefore it has the most "mild" psychostimulating effect compared to other drugs of the ginseng group. It is taken when a state of lethargy, overwork, headache, bad mood, asthenia, general weakness, decreased muscle tone and after infectious diseases occur. Recommended dosage: 10-40 drops 2-3 times a day for 3-4 weeks. It is not recommended to take the drug for a longer time and at night.
9. Pantokrin - a preparation from deer antlers. Available in the form of an alcoholic extract, in tablets and in ampoules for injection. It has a tonic effect in overwork, the occurrence of asthenic and neurasthenic conditions, myocardial overstrain, hypotension. Applied with increased physical exertion to prevent adverse disorders in the body and accelerate recovery. Recommended dosage: 25-40 drops or 1-2 tablets 30 minutes before meals 2 times a day for 2-3 weeks.
10.Wellness cocktail. This is an original wellness nutritional cocktail of complex effects, consisting of extracts of natural plant biostimulants, adaptogens and milk components. Developed by specialists in aviation, space and marine medicine. Has no analogues in the world. It is produced in the form of a powder packaged in a special package that allows it to be stored for a long time under normal conditions. The use of this environmentally friendly drug helps to normalize metabolism, increase immunity and body resistance to various diseases, relieve fatigue and stress, increase vitality. It reduces the risk of myocardial infarction and the likelihood of developing atherosclerosis, reduces the allergization of the body and the consequences of radiation exposure. In persons of physical labor, this cocktail increases the body's resistance to intense loads, the speed of motor reactions and improves overall performance. The healing effect of the cocktail is observed after its course intake for 15 days and lasts up to 1.5-2.0 months after the end of the intake. Preparation procedure: add 25 g of dry powder to 100 ml of water, mix and let stand for 15-20 minutes. It can be consumed in the form of a cocktail or ice cream.

Ointments, gels, sports creams and rubs
In the complex of means for restoring physical performance, various therapeutic ointments and gels, as well as sports creams for massage and rubbing, are widely used. They help to improve muscle blood and lymph circulation, relax skeletal muscles and increase their elasticity, restore normal metabolism in them, remove metabolic products accumulated in the muscles and relieve pain in the joints, muscles and ligaments. Muscular and joint pains, edemas that sometimes occur after physical exertion are the result of microtraumas of blood vessels, muscle fibers, sprains of tendons and ligaments.
The therapeutic and restorative effect of ointments, gels and creams is due to the properties of their components. Some ointments cause hyperemia (heating) of tissues, while others, on the contrary, cool muscles and ligaments or relieve swelling and inflammation. The use of these drugs is aimed at local anesthesia, reduction of edema and inflammation, resorption of hematomas, restoration of impaired blood flow and physical performance in general. In case of acute injuries (at least in the first two days), warming ointments and compresses should not be used. In these cases, drugs that have analgesic and anti-inflammatory effects are indicated. Usually, for fresh injuries, gels are used (Troxevasin, Venoruton, etc.), which, without heating the tissues, are well absorbed and cool the application site. Some ointments and creams are used as compresses on painful areas. However, you need to know that each person may react differently to different ointments. For some people, the drugs used have a pronounced therapeutic effect, for others it is less pronounced, and in some people they can cause an allergic reaction. Therefore, in all cases of using ointments, gels and creams, be sure to consult your doctor and carefully read the attached instructions for use! In the practice of physical training and sports, the following domestic and foreign drugs are most often used.
1. Apizartron - an ointment containing bee venom. It has an anti-inflammatory and mild warming effect. It is indicated for bruises, muscle inflammation (myositis), radiculitis, neuralgia. The ointment is applied to the damaged area of the body and rubbed with massage.
2. Virapip - an ointment containing bee venom. It is used in the same cases as Apizartron.
3. Viprosal - an ointment containing gyurza poison. It is used for bruises, myositis, arthritis, radiculitis. It is applied to the painful area and rubbed with massage.
4. Vipratox - an ointment containing snake venom. It is used in the same cases as Viprosal.
5. Balsam "Sanitas" - a fat-based ointment, which includes methyl salicylate, which has analgesic and anti-inflammatory effects, as well as essential oils, turpentine, camphor. It is used for myositis, neuralgia, radiculitis. The ointment is applied to the painful area and rubbed with a light massage.
6. Tiger ointment - it contains various essential oils and aromatic substances based on fat and paraffin. It is used in the same cases as the Sanitas balm.
7. Gymnastogal - an ointment of complex composition. It has analgesic, warming and anti-inflammatory action. It is used for bruises, sprains of tendons and ligaments, myositis, radiculitis, etc. 1-2 g of ointment is applied to the painful place and rubbed with massage.
8. Heparin ointment - has a resolving, anti-edematous effect, has an anti-inflammatory and vasodilating effect. It is used for inflammatory processes, bruises, for resorption of hematomas. Ointment (3-5 cm) is applied to the damaged area and gently rubbed or bandaged.
9. Heparoid - ointment based on heparin. It is used in the same cases as heparin ointment.
10. Gevkamen - an ointment consisting of menthol, camphor, essential oils, as well as paraffin and petroleum jelly. Used for rubbing as a distraction and pain reliever for neuralgia, muscle pain, etc.
11. Efkamon - an ointment that has an analgesic and warming effect. It is used for myositis, bruises, etc. 1-3 cm of ointment is applied to the painful area and rubbed with massage.
12. Nikoflex - sports cream. It has a slight warming effect. It is used for bruises, muscle pain, muscle strain, muscle spasms and convulsions. 1-3 cm of cream is applied to the painful place and rubbed with massage.
13. Richtofit-sport - sports cream on herbs. It has an anti-inflammatory and resolving effect, promotes healing after minor damage and inflammation of the skin. It is used for bruises, sprains, myositis, muscle pain, spasms and muscle cramps. The cream is applied to the painful area and rubbed with massage.
14. Finalgon - an ointment that causes severe heating. It is used for sprains of muscles, tendons and ligaments, myositis, radiculitis, etc. 0.5-1.0 cm of ointment is applied to the painful area and gently rubbed with a plastic applicator. The ointment should not get on the mucous membranes and abrasions.
15. Venoruton - a gel containing active plant ingredients. It has an analgesic and anti-inflammatory effect, slightly cools the place of application, relieves muscle tension. When using this product, do not use thermal procedures and warming agents at the same time. The gel is applied to the painful area of the body several times a day.
16. Troxevasin - a gel that has the same effect as Venoruton.
17. Turpentine ointment - used as a distraction and anti-inflammatory agent. It has a local irritant, analgesic and antiseptic effect. Used to speed up muscle recovery after heavy physical exertion.
18. Menovazin - rubbing, consisting of menthol, novocaine, anestezin and ethyl alcohol. It has an analgesic and cooling effect. It is used for neuralgia, myalgia, joint pain. Painful areas of the skin are rubbed with the drug 2-3 times a day. It is not recommended to use for a long time.
19. Preparations based on tincture of capsicum - camphocin, capsitrin, pepper-camphor and compound pepper liniments. They have an irritating and distracting effect, cause local hyperemia. It is used for rubbing painful places with neuralgia, myositis, radiculitis, lumbago, bruises and to speed up recovery.
All of the listed drugs have nothing to do with doping - stimulating the body for maximum mobilization during physical exertion and artificially increasing efficiency, resulting in its depletion and possible death of a person. When using pharmacological restorers of physical performance, it is always necessary to remember that their effect on the human body is purely individual. Therefore, any drug can be used only for its intended purpose, under the supervision of a physician and with some caution!

Application restorative compresses
Quite often, pain in the joints, muscles and ligaments arising from heavy physical exertion can be removed with compresses. These compresses are very simple and effective and are usually applied to the hands and feet. You just need to always remember two rules:
1. Before using compresses, be sure to consult your doctor.
2. Do not apply compresses in the first two days after receiving obvious injuries and with acute pain in muscles, joints and ligaments.
3. It is necessary to apply such restorative and therapeutic compresses according to the following standard scheme.
1. Prepare a gauze pad (folded clean bandage several times) so that it covers the entire painful area of the body.
2. Moisten this cloth as directed.
3. Apply ointment to the painful area, and a moistened napkin on top.
4. Cover the top of the napkin with compress paper (but never with plastic wrap) and a layer of cotton.
5. Secure the compress with a bandage (it is advisable to take a regular wide bandage, not an elastic one) so that the compress is well fixed, but the bandage does not cause swelling or "pulsation" in the vessels. After heavy physical exertion and the appearance of local pain syndromes, it is very convenient to apply compresses at night, especially after water and thermal procedures. If necessary, dressings with compresses can be left for a longer period.
Compress recipes:
1. Compress with vaseline oil. It is used for pain in the joints, ligaments and muscles after heavy physical exertion. Moisten a cloth lightly with vaseline oil and wring out strongly. Then apply to the painful area and fix with a bandage.
2. Semi-alcohol compress with vaseline oil. It is used for pain in the joints, ligaments and muscles after heavy loads. Lubricate the painful place with vaseline oil. Moisten a napkin with water, wring out, and spray alcohol on top. You can simply moisten with vodka and squeeze. Apply to the painful area along with a bandage.
3. Compress with "Viprosal" and medical bile. It is used for pain in the joints, ligaments and muscles that occur after heavy physical exertion. Apply 2-3 cm of Viprosal ointment to the painful area and rub in. Moisten a napkin with bile and squeeze it out, put it on the place of the compress and fix it with a bandage. The compress can not be removed during the day. Sometimes the bile soaking through the dressing can stain bedding if you apply the compress at night. Do not worry - these stains are easily washed off.
4. Alcohol compress with Vishnevsky's ointment. This is one of the most effective compresses used by athletes in case of pain in the joints, ligaments and muscles, to relieve swelling and resorption of hematomas. Very often used for pain in the ankle joints and Achilles tendons. Lubricate the painful place with ointment with a layer of 1-2 mm. Moisten a napkin with alcohol or vodka, wring out and apply a bandage. The compress can be left on for up to 2 days.
5. Compress with Vishnevsky's ointment and lead lotion. It is applied like the previous compress. Effective for relieving pain in the ankle joints and Achilles tendons. The compress is applied in the same way as the previous one, only the napkin must be moistened with a lead lotion.

How much vitamin C can you take per day?

Vitamin preparations

Vitamins have a special place among the pharmacological means of restoring working capacity during increased physical exertion. Their loss during work or a chronic lack of food lead not only to a decrease in working capacity, but also to various painful conditions. To meet the body's needs for vitamins, they additionally take, in addition to vegetables and fruits, ready-made multivitamin preparations.
1. Aerovit. Increases physical performance, accelerates the recovery of the body after heavy physical exertion. Dosage: 1 tablet 1 time per day for 3-4 weeks.
6. Vitamin B. (calcium pangamate) - increases the body's resistance to hypoxia, increases the synthesis of glycogen in the muscles, liver and myocardium, and creatine phosphate - in the muscles and myocardium. It is used to accelerate recovery during heavy physical exertion, with myocardial overstrain, pain in the liver, during periods of heavy exertion in the middle mountains.
7. Vitamin E (tocopherol - acetate) - has an antihypoxic effect, regulates oxidative processes and promotes the accumulation of AHF in the muscles, increases physical performance during anaerobic work and in mid-mountain conditions. It is used for high physical loads of anaerobic and speed-strength orientation, when working in the middle mountains.
8. Vitamin C (ascorbic acid) - the deficiency of this vitamin is manifested in increased fatigue, a decrease in the body's resistance to colds. Prolonged lack of ascorbic acid leads to scurvy. Deficiency is usually seen in late winter and early spring. Vitamin C is an effective stimulant of oxidative processes, increases endurance, accelerates the recovery of physical performance. Included in all multivitamin complexes, nutrient mixtures for use during training and endurance competitions, in the mountains to speed up recovery.
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Thank you!
2 capsules of Aevit, vitamin C (500 mg dose) and zinc) Aevit and C twice a day helped me a lot ...
there was constant fatigue and lethargy, there was no strength ...
I also took B vitamins

tell me please, I'm interested in "Drugs of energy action" that if all of the above are taken at the same time or you can build some kind of sequence, I just read about each drug and each is important, in short, I get tired after training, and then I also have to go to work where I'm also physically tired, what do you recommend? I can describe my situation more specifically.

tell me please, I'm interested in "Drugs of energy action" that if all of the above are taken at the same time or you can build some kind of sequence, I just read about each drug and each is important, in short, I get tired after training, and then I also have to go to work where I'm also physically tired, what do you recommend? I can describe my situation more specifically.
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Describe more specifically! maybe you just don’t get enough sleep in addition and the food itself is not very good, but
B vitamins, such as neurovitan, work best
gingo biloba extract, 3 capsules per day, they are usually 40 mg
Vitrum energy: vitamins + minerals and ginseng extract, so drink them only in the morning

Do you have this job every day?
Maybe it makes sense to move the days of training to free from work?