6 Ways to Recover Quickly and Properly After Your Workout

1. Massage

Usually massage rooms are located right in the fitness centers, and you do not have to go far. Massage is not only a pleasant way to relax after a workout. In some cases, it has noticeable health benefits. Correct technique helps relieve muscle fatigue and swelling, improves blood circulation and joint mobility.

2. Nutrition

After an intense workout, you should gradually replenish your calorie stores. But you need to do this correctly, that is, do not go to a fast food establishment or a restaurant where there is a great temptation to eat too much. It is better to eat at home and have your lunch or dinner be composed of foods that are rich in protein and carbohydrates. This can be, for example, cottage cheese, turkey, chicken breast. They will accelerate the body's recovery and compensate for energy costs. Prepare everything in advance. Exercising can tire you so much that it will be too lazy to cook and ordering pizza or burgers will seem like a great idea.

3. Nutritional supplements

They can be purchased at almost any sports store. Don't make the beginner mistakes! Don't jar of protein or L-carnitine just because everyone you know at the gym or social media fitness gurus does. Be sure to check with your doctor about what exactly you can take.

Food additives usually include:

creatine - helps to increase strength during workouts;
protein - replenishes the lack of protein, and stimulates the growth of muscle mass;
gainers - a combination of proteins and carbohydrates that promotes rapid muscle gain and recovery from sports;
L-glutamine - replenishes glutamine stores, which helps to get in shape faster after serious exertion;
BCAAs are a complex of essential amino acids (leucine, isoleucine and valine) that block muscle breakdown and help the body recover faster after exercise.

Typically, BCAAs are available in powder, capsule, or tablet form, like many other sports nutrition. Taking them after a workout is not always convenient. After all, the powder needs to be diluted, capsules or tablets - washed down with water. is both an energy drink and a complex of BCAA amino acids in the proportion necessary for the body: for every milligram of isoleucine and valine, there are two milligrams of leucine. You can take it before, during, and after your workout.

4. Sauna

This method can be combined with massage. A Turkish or Finnish sauna relaxes muscles and increases blood circulation. In addition, according to research by Finnish doctors, going to the steam room has a positive effect on heart health.

If you have any heart or lung condition, consult your doctor before using the sauna. And even if you are completely healthy, do not sit in it for more than 20 minutes. The sauna temperature should never exceed 100 ° C.

5. Sleep

It happens that after training comes not fatigue, but a surge of strength and vivacity. Even so, it’s better to put off all energy-consuming plans (like parties) for the evening and give your body a chance to rest. Quality sleep restores the functioning of the nervous system. This will help you to be more collected and focused by the next workout.

The main sign that your sleep has been fulfilling is that you wake up really refreshed. Therefore, try to rest at least eight hours at night.

6. Recovery training

Sometimes it's hard to get out of bed the next day after a workout, let alone go to the gym again. But you don't need to give all your best for several days in a row. Go for a jog, play basketball, football or volleyball, ride a bike, do yoga. According to writer and sports nutrition expert Matt Fitzgerald, exercising slowly while fatigued can help you better adapt to stress.

The recovery period after training is inevitable. You need new strength and energy to continue to play sports, work on yourself and get better. But this period can be shortened with the help of special supplements. For example, E ‑ ON BCAA 2000 energy drink contains not only amino acids that promote quick recovery, but also caffeine, guarana and ginseng extracts, which will give the body an additional boost.