Means of recovery after physical exertion. How to recover quickly after a hard workout

Sore muscles after strength training? So you are not yet ready for the loads. Learn how to recover faster and progress as quickly as possible.

Whether you're trying to gain muscle mass, increase strength, or lose weight, you need to take care of yourself 24 hours a day. This is not an exaggeration. Of course, an hour or two of training is serious, but they only set an incentive for growth. What you do the rest of the time will determine whether you can achieve your goals.

The recovery process that takes place outside the gym is primarily nutrition related. It is probably nutrition that has the greatest effect on your form. But the recovery process does not end there. There are many subtleties and nuances.

What is the importance of muscle recovery after training?

During training, many biochemical processes take place. Muscle fibers are injured, glycogen is consumed. The response to the load is most often manifested in pain after training. Of course, you can leave the gym and spend the rest of the day as if there was no training. But the essence of proper recovery is to squeeze the maximum benefit and reduce all the negative consequences of muscle microtrauma.

According to A. Barnett's 2006 Inter-Workout Recovery Schedule for Advanced Athletes, neglecting recovery will leave you unable to train properly and produce the right amount of work the next time you hit the gym. Fatigue can lead to injury. Moreover, full recovery is essential for optimal athletic performance.

Unfortunately, recovery is a purely individual matter. Factors like age, genetics, training style and experience are extremely important. A 25-year-old professional bodybuilder and a rookie woman in her 50s will recover differently. However, the following 6 tips will help almost everyone recover as effectively as possible.

Useful article:

1. Consume BCAAs and Carbs During Your Workout

Drinking plain water between sets is essential for normal hydration and body temperature regulation. But by adding carbohydrates or amino acids to your water, you will also improve energy and well-being.

“Carbohydrates are the main source of energy for your muscles,– says nutritionist Paul Salter.– The harder and more intense you train, the more fuel your body needs in the form of carbohydrates. This is especially true for sports like powerlifting and bodybuilding where there is little time under tension.”

But energizing during exercise is only the beginning. “Carbohydrates have an anti-catabolic function. They minimize muscle breakdown Salter writes. - If consumed during training, they will reduce overall muscle damage from exertion. They have a positive effect on recovery time because fewer muscle cells get injured.”

To get the most benefit, consume the “right” carbs. Fast carbohydrates like glucose, dextrose or carbohydrate sports nutrition products are suitable for us. It is also important to consider the duration of the workout and the amount of carbohydrates consumed so as not to overload the gastrointestinal tract.

Carbohydrate intake during exercise

Workout duration	Amount of carbohydrates	Amount of water
Less than 45 minutes	0 grams	500 - 750 ml
45 – 60 minutes	15 - 30 grams	500 - 750 ml
60 – 90 minutes	30 - 50 grams	750 ml
Over 90 minutes	50 - 75 grams	1 l

Carbohydrates are great on their own, and when combined with branched chain amino acids (leucine, isoleucine, and valine), they become even better. and are designed to reduce the breakdown of muscle tissue and cortisol levels, which cannot be said about ordinary water. In addition, taking them before or during a workout will reduce post-workout pain.

2. Massage roller after training

Massage is wonderful. But often there is not enough money or time for it, and not many studies have confirmed its benefits for recovery. This does not mean that you should refuse a massage if you like it. For example, R. M. Tiidus in his work "Alternative treatment of muscle microtraumas" recommends massage after training. You can simply resort to a more affordable option, such as self-massage with a roller.

Over the past few years, research has been conducted on the benefits of myofascial release. A 2015 Canadian study (Massage Roller for Muscle Fatigue and Dynamic Recovery) found that the use of a massage roller reduced post-workout pain. The subjects performed self-massage on the roller immediately after training, 24 and 48 hours later.

Someone might think that a massage roller can be replaced with a regular stretch. But it's not. A 2011 study by R.D. Herbert and M. de Norona, Stretching as a Way to Prevent Muscle Soreness after Exercise, showed that stretching was ineffective in recovery.

If after training there is no time and energy left for massage with a roller, try this: use a roller after each approach in the last exercise. You will get all the benefits without stretching your time in the gym.

3. Infrared sauna for recovery

Muscle recovery is faster in an infrared sauna.

Infrared saunas increase body temperature. In one study, subjects experienced reduced muscle soreness after exercising with regular sauna visits. Infrared sauna is a favorite way to de-stress American football players.

“Infrared saunas relax tired muscles and joints, which is necessary for people involved in power sports,” researchers F. Oosterveld and B. Westhuis state in the scientific article “Infrared Saunas and Health; physiological effects of hyperthermia. "Because infrared saunas increase body temperature, heart rate, blood pressure and sweating, you need to be hydrated enough."

Do not confuse infrared therapy with a regular sauna, bath or jacuzzi. After a good workout, the body temperature is already elevated. Sauna after exercise will lead to dehydration, cramps, and in some cases, hyperthermia. For this reason, infrared saunas are not recommended immediately after exercise.

Infrared saunas can be used in many spas. If you are actively training and preparing for competitions, an infrared sauna is a good way to reward yourself for your efforts in the gym.

4. Eat More Protein Post-Workout

Most add about 20 grams of protein powder to their carbs in their post-workout shake. But scientists advise doubling this amount for better protein synthesis and recovery (L. S. McNaughton, “Muscle Protein Synthesis Response After Exhausting All Muscle Groups on 40 and 20 Grams of Whey Protein”).

Studies have shown that protein synthesis increased by 20% in those who consumed 40 grams of protein. In addition, the improvement in protein synthesis did not even depend on the percentage of fat in the subject's body.

As soon as you leave the gym, the body switches to recovery and muscle growth mode. Optimize these processes to prepare for your next workout!

Many bodybuilders pay close attention to every aspect of their workout - from choosing the best exercises to specialized training protocols to the smallest detail in the process - and then consider it all done the moment they step into the gym. But in order to achieve results - or rather, to optimize them - you need to treat the post-workout protocol with the same attention as the training itself, otherwise you will not reach your full potential.

“In my opinion, the most underestimated aspect of the entire mass-building cycle,” says Mike Kundla, competing in the Mens Physicist category. - Your body needs adequate rest and recovery. He needs to repair muscle fibers damaged during training, replenish muscle glycogen stores, allow the central nervous system to recover.”

Fitness trainer Brandon Strong believes that this is far from the only reason for optimizing recovery. “You want to be 100% ready for your next workout, and recovery plays a very important role in preparation,” he says.

We decided to draw on the knowledge of two successful athletes and asked them about their post-workout protocols to determine which recovery strategy is most effective. What steps help them train to their limits day in and day out?

1. Start with Stretching and Cooling Down After Your Workout

The journey to optimizing recovery begins before you even leave the gym. First stop after the main workout: static stretch and cool down.

If you don't work on flexibility, muscles will shorten and lose elasticity over time. Static stretching increases the range of motion in the joints, and this is of great importance in minimizing the risk of injury.

To pave the shortest path to recovery, Strong stretches for at least 10 minutes after each workout, and uses a Pilates topper on leg days. “I also do 15-20 minutes of cold water bathing after an intense leg workout; I have noticed that it helps me reduce muscle inflammation,” says Strong.

Kundla doesn't like the cold, although he puts ice on his knees for an hour after a workout to ease the pain from old football injuries. His recovery protocol varies depending on the specifics of the workout. Some of his days are purely power: he works with a lot of weight and combines into supersets, like variations and. His other days are auxiliary: the athlete does, for example, and, and at the same time cardio and exercises for general physical fitness.

“Power days require more intense recovery, which takes longer,” says Kundla. “I do a lot of stretching using three pieces of equipment that every athlete should include in their recovery arsenal: kettlebells, a lacrosse ball (or tennis ball), and a Pilates top hat.”

On accessory training days, Kundla does more classic-style static stretches. “So do I these days: 100 bipedal jumps, 100 alternating legs, and another 50 single leg jumps,” he says. “It strengthens the muscles and ligaments of the foot and ankle, which helps reduce the risk of injury.”

Mike Kundla's Post Workout Protocol on Strength Days

• 10-15 - camel to remove stiffness in the back and shoulders.
• , muscles of the back of the thigh and back on the cylinder for Pilates; as an alternative for the legs, you can use a barbell.
• Work out the trigger zones of the shoulder, pelvis and calves with a lacrosse ball: 30 seconds of pressure in 2-3 sets for each zone.
• 10-15 with own weight (for each leg).
• 20 circular movements of the hands in each direction.
• 3-5 minutes cooldown on a stationary bike.

2. Water - not just for hydration

Water plays an important role in recovery and both athletes emphasize the importance of water. Not only should you drink water to keep your body properly hydrated - which is critical to achieving peak physical performance - but also use water for active recovery.

“Once a week I train in the pool for active recovery. Either swim or run in shallow water, combining it with pelvic and leg exercises, Strong says. - Water resistance helps to relax stiff muscles, which is especially effective after a hard leg workout. At the same time, cold water helps to normalize body temperature after training.

3. Break your post-workout "nutrition" into two meals

Both athletes use the two-step principle of post-workout nutrition, which consists of covering immediate needs and post-workout meals. This approach not only speeds up recovery, but also begins preparation for tomorrow's workout.

Before leaving the gym, Kundla takes care of the hydration of the body by adding 1.5 scoops to a shaker with water. "It gives me a great combination of and that helps speed up my recovery." An hour later, he cooks 1.5 cups of egg whites with 30-60 grams of young broccoli or green vegetables, or takes about 40 grams, in which no more than 5 grams and fat. “When I have to run errands, I stir 1.5 scoops of 100% Combat Isolate MusclePharm into water.”

Strong's post-workout dressing starts with MusclePharm products, which he takes right away: Amino 1 supplemented with 5 grams of glutamine to help with recovery, and the Combat Crunch Bar, which provides 20 grams of protein and 25 grams of carbohydrates. An hour after a workout, Strong prefers nutrient-dense foods: his favorite meal is the delicious Burrito Salad, loaded with protein to the top.

When 24 hours in a day is no longer enough, many people begin to sacrifice sleep. But in terms of muscle recovery, you need to do exactly the opposite; a special role in the secretion of hormones and the overall replenishment of the body's strength makes sleep one of the most important aspects of recovery. Both athletes say that really getting enough sleep is always hard.

Everyone has developed a specific evening ritual for themselves. Kundla begins by soothing sore muscles. “I often use evening myofascial relaxation by applying ice or warm compresses to certain areas that are painful or inflamed. In addition, after 6 pm I reduce my fluid intake so that I do not wake up again at night.

Strong is an avid fan of a relaxing cup of hot tea before bed. He also takes from MusclePharm, which contains magnesium and to maintain natural levels and improve the quality of sleep.

According to Strong, meditation is another effective way to relax after a stressful day, and he spends 10-15 minutes a day on it. “I started meditating in college to help manage my stress levels and found that calming my mind and focusing on goals that I still have to achieve helps me a lot.”

5. Keep fueling up in the morning

Most guys think that by going to sleep, the recovery mission is done, but Kundla says that proper post-workout nutrition continues right up to the moment you pick up the dumbbells again. This period of time includes further fueling your body with the right foods and nutritional supplements. Immediately after waking up, Kundla has breakfast and takes. "It has an excellent balance of vitamins, minerals and natural substances, as well as probiotics for the immune system and a complex for the heart and blood vessels."

Then he goes into the hall. But before taking on serious weights, Kundla begins a pre-workout warm-up and does a series of flexibility exercises that are similar to post-workout exercises, but in a different order. “You have to make time for stretching and flexibility both before and after your workout,” he says. - It is useful both for the training itself and for post-workout recovery. Stretching helps prevent injury and improves the quality of your workouts.”

Mike Kundla's Flexibility Pre-Workout Program

• 3-5 minutes warm-up on a stationary bike.
• 10-15 walking lunges with your own weight (each leg).
• 10 stretches in the cat-camel position.
• 20 deep with own weight.
• Stretching the quadriceps and back on the Pilates cylinder; as an alternative for legs, you can take a barbell.
• Stretching and kneading the calves with a barbell.
• 20 circular movements of the hands (in each direction).
• with 13 kg kettlebell.

Strong is convinced that he needs to continue recovery the next day, so he starts the morning with a glass of water. "There's a saying that water makes us stronger," he says, meaning that even minimal dehydration can drastically impair physical performance. After breakfast, Strong uses another pre-workout tool, MusclePharm, a pre-workout energy drink and psychostimulant. “It energizes me and helps me pick up the pace of my workout,” he says. “I mix 1 scoop in water and drink the drink either while stretching before a workout or during a warm-up run.”

He also takes BCAAs before training - about two scoops - to fuel his muscles and greatly facilitate recovery by providing the body with substances that are depleted during intense training.

Hello do4a.net visitors!

Experienced athletes know that muscles and their performance increase during rest. To gain muscle mass, I believe that recovery should be prioritized over building the training process. In this article, I want to make my TOP 10 reducers. So, let's get down to business.

10th place Restoration of the nervous system

In addition to muscle recovery, the athlete also needs to restore their nervous system. From frequent training in a heavy style, whether it's constant work to failure or working with limit weights, they put a lot of stress on our nervous system. Such an overload can lead to general discomfort, headaches, lethargy, drowsiness, irritability, as well as to more serious consequences, such as a decrease or increase in pressure, arrhythmia, an increase in the concentration of lactic acid, and respiratory disorders. I think it’s a no brainer that all this negatively affects the results of the athlete.

I think the best solution to the problem is adequate rest. Do not drive your body to such a critical state. Here it is worth considering the fact that everyone has different capabilities of the body. Therefore, you need to listen to your condition, and if something is not in order, it is better to skip the workout.

9th place Water procedures

Water treatments such as a contrast shower and an ice bath stand apart. A contrast shower will harden your body, increase blood flow, which will lead to a faster removal of decay products from the muscle. Experts advise taking a contrast shower according to the following scheme: 30 seconds hot water, 30 seconds cold water. Repeat this cycle several times. I think this is one of the most affordable recovery tools. I hope each of you has showers and hot water at home. Definitely an ice bath is a less pleasant way, but this method of muscle recovery after training also exists. A cold bath reduces muscle pain, inflammation and tension (water temperature approx. 12-15°C). In cold water, the blood vessels will better cleanse the body of "waste" after training and the healing processes are significantly improved. Some people say that it really works, others call it complete nonsense, but each body reacts differently, so try and choose what is right for you.

8th place Bath and sauna

Exposure to high temperatures improves blood circulation in the muscles, so that metabolic end products, such as lactic acid, are removed from them faster. The result is the cessation of discomfort in the muscles, a feeling of relaxation and rest. If you regularly arrange such a workout in the sauna for your muscles, you can achieve a decrease in the period of fatigue. According to research, after a steam room, the strength measured on a dynamometer and a bicycle ergometer increases.

Bath procedures also have a very beneficial effect on the joints, increasing their mobility. The elasticity of the connective tissue also increases. The bath is very important in the issue of prevention and rehabilitation after injuries in athletes. Bruises and sprains are best and fastest treated in the steam room.

7th place Massage

This is a wonderful universal recovery tool, one of the best, and quickly restores both muscle tone after training, and relieves emotionally after a nervous and emotionally stressful day at work. Massage is useful for both muscles and skin, and the general emotional state. So strain your phyton so that she crushes something for you.

6th place Pressure chamber

The pressure chamber is, of course, an expensive pleasure, but extremely useful. Due to the increased pressure in the chamber, the body is saturated with oxygen, which in turn leads to an acceleration of recovery, renewal of red blood cells, renewal of mitochondria in cells, improves endurance, and increases the amount of ATP in the muscles. In short, if there is an opportunity, you need to use it.

5th place Stretching

Stretching is extremely helpful. To that confirmation of many scientific experiments. In addition to the fact that stretching accelerates the removal of decay products from the muscle, it also affects the elasticity of the muscles, which leads to a faster process of hypertrophy due to greater stretching during work. It is recommended to stretch the working muscle group after its training.

4th place Active Recovery

By active recovery, it is customary to mean a workout with a duration and with a load of 30-50% of the usual - if you do an hour, then 20-30 minutes are needed in this case, if you squat from 80 kg, then 25-40 kg are acceptable in such a workout. I think most people are familiar with such a thing as "Periodization of loads." Light training allows, while muscle cells are being restored, to restore and maintain the energy potential of the muscle. Due to the increased blood flow, light training on recovery days helps to quickly remove accumulated toxins in the muscles. In addition, using light weights is a good opportunity to work on exercise technique.

Another plus of active recovery is providing the muscles with nutrients for growth. Relatively speaking, performing exercises with a large number of repetitions will wake up “hunger” in the muscles, and they will ask the body for additional nutrition.

So if you have the opportunity to do a light workout on your rest day or just take a walk, do not waste this opportunity!

3rd place Pharmacology

Thought I'd put it first? But not ... To pharmacology, I will include AAS, somatotropic hormone, peptides, insulin and all kinds of pharmacy pharmaceutical support, such as riboxin and potassium orotate. Who, if not the guys from Dochi, know how artificial hormones affect the muscles and their performance. It's no secret that pharmacological preparations work wonders - they speed up metabolism, protein synthesis and much, much more. Proper use of them will allow you to gain the desired volume and strength in a much shorter time than without using them. But I put pharmacology only in 3rd place and here's why ...

2nd place Dream

No sleep anywhere. During sleep, most body systems are restored. No wonder it is called one of the best medicines for all diseases. At least eat all the packs of methane on the planet, if you don’t sleep, you won’t grow! It is recommended to sleep at least 8 hours. It will also be just fine if you take another hour of nap during the day. So after reading the article, go to bed.

1st place Nutrition

I think you can't sleep well. But you can't miss! You can sacrifice a couple of hours of sleep due to the increased calorie content. Also, pharmacological drugs simply simply will not bring you any benefit if you do not eat right, whether it is a set of muscle mass or a cut of fat reserves.

This is where I will end my story. If you have any objections or additions, write in the comments. All anabolism!

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.

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

2. Enough water. For many years, water has been the main additive. Drink at least 40 grams of water for every kilogram of body weight.

3. Every meal should include high quality proteins and fats. As for carbohydrates, to avoid inflammation, consume nutrient-rich plant-based carbohydrates. That is, give preference to meat, eggs, nuts, saturated fats, olives, avocados, coconuts, and lean on vegetables and berries.

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

5. After training, do not forget to drink 20 grams (dry product) of fast-digesting whey protein. Whey is an excellent source of BCAAs and also provides the body with essential amino acids for faster tissue repair.

6. Eat foods high in zinc, such as meat and shellfish (oysters contain the highest amount of zinc). Zinc plays a big role in the recovery process, as it increases glutathione, which accelerates the removal of decay products from tissues after exercise and stress.

7. Antioxidant-rich fruits such as blueberries, pomegranate, kiwi and pineapple can help reduce inflammation and speed up the recovery process.

8. After a workout, add concentrated tart cherry juice to the water - it reduces muscle pain, speeds up recovery and improves sleep quality.

9. Eliminate alcohol from your diet, except for red wine. Alcohol slows down the elimination of waste products from the body and causes oxidative stress. Alcohol also increases aromatase activity, which leads to an imbalance of the hormones estrogen and testosterone, and this in turn hinders progress.

10. Actively support estrogen metabolism. Excess estrogen interferes with fat burning, and also upsets the balance of hormones, thereby slowing down recovery.

11. Every meal should contain cruciferous vegetables, as they are rich in antioxidants, fiber, and also contain the substance DIM (diindolmethane), which helps the body metabolize estrogen.

12. Reduce the amount of chemical estrogens entering the body. Chemical estrogen is a man-made hormone that mimics the natural hormone when it enters the body. Research data suggests a possible link between the chemical estrogens and diseases such as cancer, and the chemical compound bisphenol A (BPA) has been shown to increase body fat.

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

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

15. Increase the amount of selenium. This micronutrient reduces oxidative stress and inhibits the aromatase enzyme (which converts testosterone to estrogen). Selenium is rich in fish and shellfish.

16. To support fat metabolism and improve the balance of testosterone and estrogen hormones, take carnitine. Most carnitine in beef and chicken, as well as in small amounts in dairy products.

17. Make sure your body gets enough vitamin D, as it maintains the hormonal balance necessary for recovery, and also increases the stability of the neuromuscular system. The level of vitamin D in the blood, which must be maintained all year round, is 40 ng/ml.

18. Replenish your omega-3 and omega-6 fatty acids with saturated fats, olive oil, fish, and meat, not vegetable oils (corn, soy, canola, peanut, and vegetable blends).

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

20. 2-5 grams of vitamin C post-workout can help reduce cortisol.

21. To improve mental performance in the post-workout period, take 400 mg of phosphatidylserine (PS). This substance promotes the metabolism of cortisol and improves brain function.

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

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

24. Eliminate sugar from the diet, as it provokes a surge in insulin. Regular consumption of sugar leads to lower testosterone levels compared to cortisol. In addition, foods high in sugar inhibit estrogen metabolism.

25. To boost immunity and speed up recovery, take 10 grams of glutamine several times a day.

26. End your workout by stretching on a foam roller to help reduce back pain.

27. Get a massage. It promotes the removal of decay products from cells, stimulates the nerve receptors of the skin and accelerates recovery.

28. To repair cells and reduce inflammation in the muscles after training, use topical magnesium preparations.

29. Use topical magnesium preparations to repair muscle fibers. This buffers lactic acid and, when combined with calcium, which builds up during intense muscle contractions, promotes faster recovery.

30. To reduce oxidative stress, calm the nervous system and improve sleep, take elemental (pure) magnesium (associated with compounds such as glycinate, orotate, fumarate).

31. Taurine will also help with muscle recovery after a workout. This substance reduces oxidative stress, and also acts as a relaxant, supporting sleep and restoring strength.

32. Avoid anti-inflammatory drugs because they have a negative effect on protein synthesis and intestinal activity, increasing inflammation.

33. 3-4 cups of caffeinated coffee before exercise reduces crepitus (delayed muscle soreness syndrome), muscle pain that occurs after intense exercise. Pre-workout coffee also recuperates after a hard workout, and you can train at higher intensity more often.

34. Avoid coffee immediately after a workout, as it interferes with the decline in cortisol levels and slows down recovery.

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

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

37. Immediately after a workout, it is useful to listen to pleasant music - this calms the autonomic nervous system and accelerates the excretion of lactic acid.

38. Meditate. This lowers cortisol levels and reduces the post-workout stress response. In addition, studies show that meditation helps increase testosterone, growth hormone, and DHEA levels.

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

40. Sleep according to your rhythms, consider whether you are an owl or a lark. Following your chronotype improves the functioning of the central nervous system and the regeneration of muscle tissue, as well as restores the balance of cortisol and testosterone.