PHASES OF RESTORATION OF MUSCLE. GOOD TO KNOW!1 photos

Muscle recovery after a workout — This is a rather lengthy process, the understanding of which allows you to avoid mistakes both during the recruitment of muscle mass and during training aimed at burning subcutaneous fat. Knowing the basics of the physiology of your body, you will not ask stupid questions such as such a "how to get pumped up in 2 weeks" or "Why not go to the gym every day?" .. .. For a start, a few words about the main goal of most of the guys who go to the gym — muscle gain. Your muscles do not grow during workouts (at this time they are destroyed), but during sleep (mostly), so do not forget to get enough sleep — This is the main rule for successful mass growth. Now about muscle recovery, sports doctors it is divided into 4 phases ..

Fast recovery phase. This process lasts about half an hour (each person has their own recovery time) and starts immediately after the end of the workout. During rapid recovery, our metabolism changes significantly, the body's cardiovascular system normalizes, and the production of stress hormones (adrenaline, cortisol) is restored to a normal level. Insulin and steroid hormones enter the blood ..

Slow Recovery Phase. After the fast recovery phase is completed, the body begins to restore and regenerate damaged cells, for this it accelerates the processes of assimilation of protein and various enzymes from food.

Supercompensation. Comes 2-3 days after training and lasts about 5 days. It is to create an additional margin of safety by the body, that is, the person becomes more prepared for the stress loads that he received during the previous workout, thanks to this phase and the amount of muscle tissue increases.

Delayed recovery. If no such load was received during the supercompensation phase, then the functional and morphological characteristics of the organism return to their previous level. Therefore, making a week break between the approaches to the gym, provide the body with the same load in other conditions, so as not to lose the achieved result. after training you can use the following methods:

1. Finish your workout with a stretch, it will help the recovery and make the muscles more elastic.

2. A deep massage performed by a specialist will also speed up your recovery and help you relax your muscles.

3. Sauna or bath, they increase body temperature and improve blood circulation, which means your cells will get more oxygen and nutrients.

4. Green tea, in addition to fat burning effect, contains many antioxidants in tea, which eliminate a huge amount of free radicals in your body .. Also, do not forget about another useful invention of our scientists — sports nutrition, which provides our body with the amino acid profile necessary for muscle growth.

During phase 1 of recovery, the following sports supplements help the body best:

BCAA (Amino acids with branched side chains )— 3 — 5 grams will help you to stop catabolic processes (destruction of muscle tissue) ..

Creatine — about 3 grams, to replenish the supply of creatine phosphate, it turns out, after a workout, it is best absorbed ..

Glutamine — 3 grams, his body uses to create energy and stimulate the production of growth hormone ..

Water — about 1 liter, ordinary water is needed to normalize water and electrolyte balance ..

During the second phase, the following can be taken from sports nutrition:

Whey Protein — about 30 grams, supplies your body with high-quality amino acids. If you do not take BCAA after your workout, you can use whey protein .. Carbohydrates, 60 — 100 grams, instead of protein and carbohydrates, you can take a portion of a gainer. Carbohydrates are necessary for the assimilation of protein derived from protein .. Water, just do not forget to drink the required amount (1 - 2 liters) ..

Now you know how best to recover after a workout:)