Having trained properly, it is necessary to provide the body with the opportunity to restore the resources that were spent in the gym. This period after training is the time when the muscles grow, that is what exactly happens during recovery periods and this whole process is why gyms are visited in the first place. Therefore, it is very important to pay special attention to the recovery period and durations when you are planning your workout routines.
Depending on how well you will rest, the muscle building phase will take place. So, let’s figure out how to properly recover after a workout.
In such a sport as bodybuilding, it is necessary to take into account that each body has its own properties. Everyone develops his or her training process in different ways, but in general for someone to keep fit, it is enough to visit the gym just twice a week, as some people have to visit the gym literally every day to see the desired results. Therefore, usually all these “smart” techniques that are posted online by professional athletes, usually can do little to help the ordinary amateurs who are not using steroids and are not engaged in heavy training professionally.
After reading these smart tips, you go to the gym and drive yourself to exhaustion there, rightly expecting a good result after such an investment of effort and it can all be for nothing. And if there is any result, then it can be insignificant and would not be comparable to the amount of time that you have invested into the gym. This is because you not only need to exhaust yourself, but also to rest properly after. Without a full recovery, do not expect that the muscles will grow quickly and you will turn into a macho man overnight.
For those users who cannot rest enough and physically do not have the time within the day to achieve the relevant sleep that is needed, there are ages that will help to speed up this process of recovery, such as testosterone or even the oral tablets such as Anadrol or Dianabol. These agents will provide the body with enhanced protein synthesis, which means that you can recover within shorter periods of time from your workouts.
Compensation and super compensation
Shortly speaking, while training our bodies we are striving for small muscle ruptures or fiber tears. In the process of lifting weights and power loads, muscle fibers undergo deformation, as they stretch, tear and hit fatigue when they are damaged. After training, any athlete can definitely fix multiple micro cracks and ruptures of the muscle fibers while sleeping.
Since the body does not tolerate anything imperfect, immediately after the training has stopped, it begins to recover and heal these gaps, quite logically considering them unacceptable, this healing starts from the moment of damage, but only upon a good sleep (when the muscles are not used) can this process really take effect.
This process of recovery and “licking wounds” is called compensation.
But if, immediately after this compensation phase, the body is provided with an excess of nutrients and a full rest, the super compensation phase begins. During this period, the muscles become rougher, increasing the volume in order to prevent such ruptures and injuries in the future. Thus, there is an increase in muscle mass after the recovery.
How to understand at what time to recover
It is impossible to accurately calculate up to a minute, in which one phase ends and another begins. However, if you listen to the body, you will understand this for yourself. Example:
Today you trained your pectoral muscles. If you have worked well during training, then the next day your muscles will start to ache. This pain means that the body is going to turn on the recovery mechanisms. Therefore, this pain can also be compared with an indicator that you are on the right path. Read more about muscle pain after training.
On the second day, the pain becomes even more severe. Tissue healing begins and new fibers grow where the ruptures have occurred.
The third day- the pain is weaker, but if you pull or strain the muscle, it appears again. The fourth day – the pain is almost not felt. This means that the recovery is nearly complete.
Overtraining and what it leads to
If you do not give your muscles time to rest and recover, the fatigue will accumulate. And if you also start to increase the pace of training, then overtraining may occur. At first, it manifests itself as a persistent, incomprehensible desire to skip training. It’s the body itself that gives you a sign that it’s time to rest. Even if you continue training in a state of fatigue, muscle growth will occur slowly and very slightly.
If you overcome yourself so “courageously” for a long time, then fatigue accumulates more and more and as a result leads to such results:
- Loss of appetite;
- Muscle stiffness;
- Joint and tendon pain;
- Stagnation of results – they stand still, there is no growth happening.
Therefore, the golden rule of an athlete is, if you are tired, it’s time to rest! Well, or “An army marches on its stomach”. It is important to listen to the body as it constantly gives signals for when its needs to rest, but very often we ignore these signals and think “more pain, more gain”.
What should I do?
If there is overtraining happening, the solution is simple: do not train for several days and skip training so that you can recover. It is important to sleep enough at this time fully and eat a lot. Usually a couple of days is enough to bring yourself back to normal and feel a surge of strength and vigor again.
The most accurate indicator that the body has recovered is that when you take the weights that were serious for you recently, now they seem light, you have fully recovered and grown those muscle fibers successfully.
How to recover properly after a workout
Let’s consider the most basic criteria for a proper recovery after training.
The most important condition for the recovery of the body. This is important for everyone, and even more so for those who train their body to the fullest. The muscles grow and add volume during sleep.
Ideally, you should sleep at least 8 hours continuously and it’s better to oversleep than not to sleep enough. If there are problems with falling asleep, then something must be done in this direction such as, tune in to calmness in the evening, go for a walk or go to bed earlier.
Try to create ideal conditions for sleeping. A person can fully sleep usually in complete darkness and silence, when no one bothers them. Take care in having the right pillow and a good mattress for increased comfort, as this will help you to sleep better.
Immediately after training, you need to provide the body with an intake of proteins and carbohydrates to compensate for their consumption. It is very important to drink whey protein after training, as this supplement will best support your muscles (read more about the carbohydrate gap after training).
It is also recommended as sports nutrition to take:
- BCAA. You should take them either during training or immediately after it 3 grams of this drug to stop catabolism, which is the destruction of the muscles.
- Creatine in the amount of 2-3 grams immediately after training compensates for the creatine phosphate that is lost during training.
- Glutamine. This substance should be taken 3 grams after training, in order to activate the production of growth hormone and provide the body with energy.
More important rules:
- An hour and a half after sports activities, you should eat a hearty meal. Provide yourself with a full-fledged diet, which will contain all the necessary substances and trace elements.
- Do not forget about providing the body with fats. Vegetable oils, especially linseed, are useful for athletes. Fatty fish varieties are also great for the diet.
- Vegetables are mandatory for consumption. They improve digestion, as an excellent source of fiber and coarse fibers.
- It is necessary to break your daily diet into 5-6 meals a day, as it is better to eat more often, than 1-3 big meals a day.
- If you feel hungry and the time for lunch or dinner has not yet come, then you should not torment yourself, you can eat a banana or a handful of dates.
- Be sure to use a sufficient amount of clean water. Drink both during and after your workout. An indicator that water enters the body in sufficient quantity will be the color of urine, especially in the morning. If the urine is clear, it means that there is enough water. If it is yellow or orange, you need to drink a little more water throughout the day.
- It is impossible to increase the pace all the time. If it’s time for intensive training, then provide yourself with enough time to recover.
- At the end of the workout, there must be a stretch, the so-called hitch or “cool down”. This technique will help to remove excess lactic acid from overworked muscles and stabilizes the pulse. As a result, we recover faster and the muscles become more elastic, 5-10 minutes will be quite enough but it must be done qualitatively.
- A contrast shower is useful for an athlete. It is important to turn on hot water first, then cold water, and not vice versa. This significantly improves blood circulation.
- If the pain in the muscles is very strong, taking an ice bath can help. An ice cube massage and other cooling procedures also help. This technique helps to reduce muscle pain and promotes their speedy recovery. Here the following principle applies, under the influence of a sharp rhythmic contraction and expansion of muscle fibers, slags are quickly and actively removed from them.
- Massage is useful, especially in the evening before going to bed. As a result of simple movements, the ability of the muscles to absorb useful substances increases. In addition, the transport of these substances to the muscles is accelerated and activated.
- Active recreation is desirable. You should not lie on the couch in front of the TV, “recovering”. Such a rest is not for an athlete. You’d better take a walk. A visit to the bathhouse and sauna will be useful. Swimming in the pool is also pleasant and good.
In conclusion, we would like to emphasize the only criterion by which you can assess whether you have recovered sufficiently. If there is a persistent irresistible desire to go and push iron, while there is no pain in the muscles, then you have done everything right.
Since recovery is the most important part of the training process and is the number one reason that we can achieve our desired goals, rest must be the top priority. For those gym users who cannot train only twice or three times weekly due to the need for exercising and the need to be within a gym. Catabolism will be your biggest enemy, as although you spend many grueling hours in the gym, half to most of this will be pointless, as your body will only eat the muscle the you are trying to gain, luckily for these people, we stock a wide variety of anti-catabolic agents within out store. These anti-catabolic agents do not allow for the muscle to be used as fuel or “eaten” by the body, so you may be able to put your good time to use and not to waste. To find these, look within the Oral or Injectable section (depending on which you prefer) and find the substances that promote anti-catabolic effects. For this fantastic tip, you are most welcome!