5 ways to speed recovery after workout
As soon as you leave the room, the body switches to the recovery and muscle growth mode. Optimize these processes to prepare for the next workout!
Author: Lisa Kenilworth
Many bodybuilders pay close attention to every aspect of training – from choosing the best exercises to specialized training protocols and the smallest details in the process – and then they consider the matter done as soon as they cross the threshold of the gym. But in order to achieve results – or more accurately, to optimize them – you need to treat the post-training protocol with the same attention as to the trainings themselves, otherwise you do not fully realize your potential.
"In my opinion, recovery is the most underrated aspect of the entire mass-gathering cycle," says Mike Kundla, who is a Mens Physicist. – Your body needs adequate rest and recovery. He needs to repair muscle fibers damaged during training, make up muscle glycogen stores, and restore the central nervous system. "
Fitness trainer Brandon Strong believes that this is not the only reason to optimize the recovery. "By the next workout, you want to approach 100% readiness, and recovery plays a very important role in training," he says.
We decided to use the knowledge of two successful athletes, and asked them to talk about their post-training protocols to determine which recovery strategy is most effective. What steps help them to train at the limit of opportunities from day to day?
1. Begin with stretch marks and hitch after workout
The path to optimizing recovery begins before you exit the gym. The first stop after the main workout: static stretching and hitching.
If you are not working on flexibility, muscles will shorten over time and lose elasticity. Static stretching increases the amplitude of movements in the joints, and this is of tremendous importance for minimizing the risk of injury.
To pave the shortest path to recovery, Strong stretches at least 10 minutes after each workout, and on days of legs uses a cylinder for pilates. "I also give 15-20 minutes to water procedures in cold water after intensive leg training; I noticed that it helps me reduce my inflammation, "Strong says.
Kundla does not like the cold, although he applies ice to his knees for an hour after training to ease the pain after the old football injuries. His recovery protocol varies depending on the specifics of the training. Some days he has pure power: he works with a lot of weight and combines supersets multi-joint exercises, such as variations in deadlifts and bench presses. Other days at it auxiliary: the sportsman does odnosuzvatnye movements, for example, bendings on a biceps and extensions for a triceps, and at the same time cardio and exercises for the general physical preparation.
"Power days require more intensive recovery, which requires more time," says Kundla. – I do a lot of stretching, using three elements of the sports equipment, which each athlete must include in the arsenal of means for recovery: weights, ball for lacrosse (or tennis ball) and a cylinder for Pilates. "
In days of auxiliary training Kundla makes more static stretches in the classical style. "Also, I'm jumping rope these days: 100 jumps on two legs, 100 – alternating legs, and another 50 jumps on one leg," he says. "It strengthens the muscles and ligaments of the foot and ankle, which helps reduce the risk of injury."
Post-training protocol of Mike Kundla on power days
- 10-15 stretch marks in the cat-camel position to remove stiffness in the back and shoulders.
2. Water – not only for hydration
Water plays an important role in recovery, and both athletes emphasize the importance of water. It is necessary not only to drink water to maintain the necessary hydration of the body – which is critical for achieving peak physical performance – but also to use water for active recovery.
"Once a week, I train in the pool for active recovery. Either I'm swimming or running in shallow water, combining it with exercises for the pelvis and legs, "Strong says. – Resistance to water helps relax the stiff muscles, which is especially effective after a heavy leg training. At the same time, cold water helps to normalize body temperature after training. "
3. Break the post-training "food" into two receptions
Both athletes use the two-stage principle of post-training nutrition, which consists of covering urgent needs and post-training meals. This approach not only boosts recovery, but also begins preparation for tomorrow's training.
Before leaving the room, Kundla takes care of hydration by adding 1,5 measuring spoons Amino 1 from MusclePharm to a shaker with water. "This gives me an excellent combination of BCAA and glutamine, which helps speed recovery." An hour later he prepares 1,5 glasses of egg whites with 30-60 grams of young broccoli or green vegetables, or takes about 40 grams of protein, which is not more than 5 grams of carbohydrates and fats. "If I need to run on business, I stir a half-yard spoonful of 100% Combat Isolate MusclePharm isolate on the water."
Strong's post-training dressing begins with MusclePharm products, which he immediately takes: Amino 1 with the addition of 5 gram of glutamine to help the recovery, and the Combat Crunch Bar, which gives 20 grams of protein and 25 grams of carbohydrates. An hour after training, Strong prefers food rich in nutrients: his favorite dish is a deliciously tasty Biritito salad.
When 24 hours in the day is not enough, very many begin to sacrifice sleep. But from the point of view of muscle recovery, it is necessary to do the exact opposite; a special role in the secretion of hormones and the general replenishment of body forces makes sleep one of the most important aspects of recovery. Both athletes say that it's always hard to get enough sleep.
Everyone has worked out for himself a specific evening ritual. Kundla begins with calming the painful muscles. "I often use evening myofascial relaxation, applying ice or warm compresses to certain areas that are painful or inflamed. In addition, after 6 evenings, I reduce the consumption of liquid, so as not to wake up at night again. "
Strong – a passionate fan of a relaxing cup of hot tea before bed. It also takes Z-Core PM from MusclePharm, which contains zinc, magnesium and melatonin to support the natural level of testosterone and improve sleep quality.
According to Strong, meditation is another effective way to relax after a stressful day, and he pays 10-15 a minute every day. "I began to meditate in college to somehow manage the stresses, and I found that calming the mind and focusing on the goals that are still to be achieved helps me very well."
5. In the morning, continue refueling
Most of the guys think that with a retirement, the restoration mission is complete, but Kundla says that the correct post-training food lasts until the moment you pick up the dumbbells again. This period of time includes further refilling your body with the right foods and food additives. Immediately after awakening Kundla has breakfast and takes vitamin-mineral complex Armor-V. "He has an excellent balance of vitamins, minerals and natural substances, as well as probiotics for the immune system and a complex of omega-fats for the heart and blood vessels."
Then he goes to the hall. But before taking on serious weight, Kundla begins pre-workout workout and performs a series of exercises on flexibility, which are similar to post-training, but go in a different order. "You have to give time to stretching and flexibility both before and after training," he says. – This is useful for both training and post-training recovery. Stretching helps avoid injuries and improves the quality of your workouts. "
Mike Kundla's pre-training program on flexibility
- 3-5 minutes of warm-up on the stationary bike.
Strong is convinced that it is necessary to continue the recovery the next day, so that morning he starts with a glass of water. "There is a saying that water makes us stronger," he says, bearing in mind that even minimal dehydration can dramatically worsen physical performance. After breakfast, Strong uses another pre-training instrument, MusclePharm Assault – pre-training energetic and psychostimulant. "It charges me with energy and helps to boost the pace of training," he says. – I stir 1 measuring spoon in water and drink a drink or during stretching before training, or during a warm-up run. "
Also before training, he takes BCAA – about two measuring spoons – to charge muscles with fuel and significantly simplify the recovery, providing the body with substances that are consumed during intensive training.