Best ways to recover after training
Every workout is a stress factor for the body, puts much strain on it and uses up a lot of nutrients and energy. All of this must be replenished because the body requires regeneration, such as during sleep. However, before one goes to bed, the body must be adequately nourished. Here we can recommend post-workout regeneration protein in various forms. It is a good idea to take a concentrated form of protein before eating a complete meal. Ready-made protein supplements allow you to prepare a nutritious post-workout recovery shake quickly. There are also many other ways to speed up post-workout recovery.
Why is post-workout recovery so important?
The body cannot be used continuously – it needs rest and regeneration. This is especially important after intensive exercise. The body undergoes several changes during exercise, muscle tissue breaks down, and glycogen stores are depleted. It is no wonder that after the end of the activity, fatigue and sometimes even a feeling of exhaustion occurs. The body needs energy and nutrients. Micro-damages in the muscles must be regenerated, but rest becomes necessary to start the repair processes. Lack of regeneration is a simple way to overtrain, decrease training performance and appearance of several unpleasant health problems.
You cannot count on building muscle mass and increasing the body’s efficiency if you do not care about the critical element – regeneration. Immediately after exercise, short-term renewal is needed in the form of stretching and exercises with light loads. The warm-up prepares you for training, while post-workout short-term regeneration allows the body to enter a cooling phase. This is also the time to replenish substances lost during exercise. Otherwise, muscle soreness will occur, and muscle damage will occur. So what is an excellent post-workout recovery drink? A protein or carbohydrate shake will work best, as you need to rehydrate your body. Another issue is long-term recovery, such as a visit to a physiotherapist or massages.
How can you support the regeneration of the body after exercise?
The most crucial thing after intensive exercise is to replenish the energy source glycogen as quickly as possible. During its breakdown in the liver, it becomes possible to supply the body with glucose. Exhausted muscle glycogen is a simple way to weaken muscles. Without it, they become deprived of energy, so continuing training becomes virtually impossible. Muscle glycogen is also needed to repair damaged tissues and prevent catabolism. The best solution is, therefore, to use carbohydrates, which are ideal for replenishing glycogen. Protein drinks and other foods which are a source of quickly absorbed amino acids are a great option. It’s also necessary to rebalance protein, as protein is essential for muscle growth and recovery. Therefore, protein should be consumed immediately after training.
Ways to speed up post-workout regeneration