Ways to recover after workouts

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-08-04

I hope you have already read the article "Phases of Recovery After Training". Now let's talk about the ways to achieve maximum recovery after strength training.

The speed of our recovery directly affects how quickly we can achieve our set goals. If we recover slowly, we might gain 1 kg of muscle in a month. If we recover quickly, it could be 3 kg (this is just an example for comparison). The faster the body enters the supercompensation phase, the sooner you can conduct your next intense workout. This is, I believe, clear. Our task is to help the body deal with fatigue more quickly after physical exertion.

What methods can we use to achieve this?

1. Light physical activity. For example, going for a swim for half an hour or jogging for 15 minutes. Or something else. The key here is not to overdo it. Such activity increases blood flow and metabolism, thereby accelerating the recovery process. This could be playing football, volleyball, or anything else. The main thing is that it is aerobic and not too strenuous.

2. Sauna. The principle is the same. Under temperature exposure, overall blood flow and metabolism increase. In addition, the muscles relax more. The only downside is that for the first two days after the sauna, it's better to avoid training.

3. Sleep. I think comments are unnecessary here.

4. Proper nutrition. It is very important to consume carbohydrates for recovery. Both monosaccharides (for immediate recovery) and polysaccharides (for delayed recovery). The more carbohydrates you consume, the faster you recover. But don't overdo it. Excess carbohydrates can easily turn into fat tissue.

5. Pharmacological agents. Starting from anabolic steroids to approved medications (for example, Mildronate, ATP, B vitamins, and Leuzea root). In general, any agents that accelerate metabolism and muscle growth.

Sports nutrition. Specifically, gainters and amino acids. However, in my opinion, gainers are better suited for this task. Gainers are protein-carbohydrate mixtures designed to solve two tasks at once: muscle recovery after workouts and muscle mass gain. Typically, good and balanced gainers contain both "fast" and "slow" carbohydrates, as well as 20% - 30% protein. This is very important to "kill two birds with one stone" — to recover and help the muscles grow.

In general, by using all the aforementioned methods, you will significantly accelerate your body's recovery process after intense physical exertion, allowing you to progress more rapidly towards your set goals.