muscle recovery supplements -

SUPPLEMENTS FOR POST-TRAINING RECOVERY

Muscle recovery after training is a rather painful process for beginners in sports and for those who irrationally load their body. Special nutrition and a properly designed training program will help avoid or reduce discomfort after the gym.

SUPPLEMENTS FOR THE RECOVERY

Benefits can include a more youthful appearance, increased muscle tone, fat loss, increased metabolism, a super-charged sex drive, boundless energy, and more.

SUPPLEMENTS FOR THE RECOVERY[/caption]

After training you need:

Restore the water balance in the body.
Give the muscles material to recover.
Restore lost energy resources.
The first thing to do after exercise is to drink 500ml of water in 1 hour. In the training process, a lot of fluid comes out with sweat and the body needs to replenish the resources spent to recover. Without water you will feel exhausted, lethargic and hungry.

Drinking water is necessary, but it does not completely solve the main problem – the restoration and elimination of pain. Sports supplements effectively cope with these tasks. What to take exactly:

Protein. It is the basis for muscles, their growth and recovery. Take a protein shake 30 minutes after training and before bed.

⦁ BCAA amino acids. The amino acid complex is needed to stop the muscle breakdown process and the production of anabolic hormones. Thanks to these additives, pain is reduced, subsequent workouts become effective. It is recommended that you take BCAA amino acids before and after going to the gym.

⦁ Who earns. The advantage of a gainer is the combination of proteins and carbohydrates in the proportions required by the body. This supplement restores energy resources, helps you feel more alert and get rid of fatigue. You can take a gainer both before and after training.
⦁ Creatine is One of the most effective means for muscle recovery after a workout. Creatine provides muscles with the energy they need to grow and also prevents their destruction. This type of sports supplement must be taken in combination with carbohydrates and proteins.
⦁ Isotonic. To restore the balance of electrolytes in the body and accelerate its recovery, we need isotonic. They may contain L-carnitine, which promotes the conversion of fat into energy.

⦁ Glutamine. This is an amino acid that strengthens the immune system and increases the protective functions of the body. Glutamine also reduces post-workout pain and accelerates muscle recovery.
By taking protein, creatine monohydrate, isotonics, and other supplements, you can build muscle without experiencing post-workout pain.

VITAMINS FOR RECOVERY
Without vitamins, the full functioning of the body and muscle recovery after physical exertion is impossible. The main part of the nutrients comes from food, but with active training, the vitamins are absorbed worse, so an additional “load” of supplements is needed.

Vitamin complexes for athletes should include the following elements:

⦁ Vitamin A. Known as the vitamin of sight, it promotes the synthesis of proteins necessary for muscle growth. It also affects the production of testosterone, which acts as an anabolic. Beta-carotene has similar properties.
⦁ Vitamin D. The lack of the “sunshine vitamin” in the body leads to a deterioration in the condition of bones and joints and an increase in trauma. Without this element, recovery slows down, and pain in the joints occurs.
⦁ Vitamin C. This vitamin is a real aid to the body in recovery. Relieves pain, accelerates tissue regeneration and wound healing
⦁ Vitamins of group B. Another important element for protein synthesis and regeneration of muscle tissues. B vitamins also improve immunity, normalize the functioning of the nervous system and generally have a beneficial effect on the body.
You can buy the vitamins listed separately, in a complex or as part of sports nutrition for quick muscle recovery.

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GENERAL RULES OF RECOVERY
If you have already collected a recovery protein and also purchased the necessary supplements, you will need to familiarize yourself with some rules. They will help you build muscle faster, avoid overtraining and severe pain after exercise.1. Active fat burning and muscle growth occur during rest. Therefore, don’t forget to take a 1-2 day break between workouts.

1. Training in intensive mode should not last more than 1 hour.
2. Get 8 hours of sleep to help your body restore energy and strength.
3. Eat right, observe the ratio of proteins, fats and carbohydrates.

If you don’t have enough energy for your workouts, try taking energy drinks or pre-workouts. They will give you a boost of energy and make your stay in the gym more efficient.
Do muscle recovery supplements work?

Vitamins and supplements for athletes: what to do and what not to do ?

Vitamins and supplements for athletes: what is worth drinking and what is better not to spend money? The market for food supplements and sports nutrition is very large and a person who plays sports and controls his diet, that is, who is attentive to himself, his appearance and health, is the source of income for any such company. Nutritional supplements and sports nutrition created for “faster, taller, stronger” – something an amateur athlete buys a lot and from the heart. But what works and what doesn’t?

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First, there isn’t a single supplement or vitamin (with a few exceptions) that you need to take. These exceptions are specific vitamin or mineral deficiencies based on test results (eg, iron deficiency), vegetarianism, or avoidance of certain food groups (eg, dairy), and pregnancy. The rest is your personal choice.
All vitamins and food supplements are conveniently divided into three categories, according to importance, and presented in the form of a pyramid.
1. highest level are simply general supplements that provide the body with essential vitamins or nutrients, something that can benefit anyone, regardless of their athletic goals.
2. Il secondo livello della piramide è costituito dagli integratori che influiscono direttamente sulle prestazioni atletiche e sono basati sull’evidenza.
3. The bottom tier of the pyramid is what constitutes the largest market share. An infinite number of sports supplements that don’t work and that can be called the word “esoteric”. These products can, at best, add + 1% to your performance or appearance. They usually don’t make any sense.
SUPPLEMENT REQUIEST
These supplements are not designed to improve training performance, muscle, endurance or strength. They can simply help maintain health and provide the daily requirement for vitamins and minerals.
People who train for strength and / or follow a diet (a balanced but low-calorie diet is what I always call a diet) need more vitamins and minerals than sedentary people.

If there is one nutrient that cannot be achieved in modern diets (outside of the handful of people who eat a lot of fatty fish), it is fish oil.

Fish oil is the hottest supplement these days, and companies are putting a lot of money into research, so the research base has built up a lot. Omega-3 fatty acids normalize metabolism, protect the heart, help fats oxidize more vigorously, and help control inflammation. It’s easier to list what fish oil doesn’t do.

If you can’t or don’t want to eat oily fish (salmon, mackerel, herring, etc.) up to 5 times a week, try taking fish oil in supplements, choosing companies that monitor high-quality cleansing from heavy ones. metals.

Flaxseed oil is commonly suggested as an alternative to fish oil for omega-3 fats. However, the body’s conversion of omega-3 flaxseed to EPA / DHA is very inefficient for most people. In addition, flaxseed oil oxidizes very quickly and becomes almost harmful.

The average EPA / DHA recommendation for athletes is 1.8-3.0g for the day.

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Highly recommend this product to my patients/athletes.”

Post-workout recovery at home

effective ways to help your body after exercise

if sport and fitness are gradually entering the life of a modern person on
an ongoing basis, people are not used to paying attention to recovery after physical exertion. The rhythm of modern life does not always allow you to devote time to recovery outside the home: bath, massage. But what to do if the muscles hurt and the body signals fatigue?

Cold and hot shower
At first glance, the procedure for alternating cold and hot water is very simple, which has many positive effects on the body.

Cold and hot shower:

– improves blood circulation and microcirculation;

– causes the expansion and contraction of blood vessels, which leads to the activation of

Stretching after training

Here is the time to remember the saying “The wedge breaks with a wedge”. And it really works like that. If you delve into physiology, muscle pain after exercise is associated with the accumulation of lactic acid (lactate) and its decay products.

Lactate forms congestion in the muscles and a person feels stiff after exercise. It follows that it is necessary to help the body get rid of lactate as soon as possible and stretching will help to do this.

Flexibility exercises, like the first method, initiate the processes of blood circulation and microcirculation, but at the same time make the muscles move, stretch, and therefore have a deeper effect.

By performing a series of stretching exercises as the final stage of your workout, you will restore your blood pressure and lower your heart rate. If you stretch before exercise, the decrease in muscle density can affect strength during exercise. In addition, the stretched muscles subjected to stress com

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