Recovery after training: theory and practice

Restoration of the body Is a process of normalization of various physical parameters with simultaneous increase of adaptation to loads, which follows after physical activity. For bodybuilding, the improvement in the values ​​of physical parameters, such as strength indicators and muscle volume, is of particular importance in the recovery period.

Sports medicine distinguishes four stages of recovery:

Each stage has its own characteristics. Knowing the nature of the processes that occur during each of the recovery phases, it is possible to successfully reduce the time required for complete recovery of the organism. In the event that information about recovery periods is not accepted by the athlete for attention, he risks to soon reach a training plateau or develop overtraining.

The quick recovery process is activated immediately after the end of the workout and lasts approximately 30 minutes. This time the organism allocates for various rearrangements in the metabolism, which should serve as a guarantee of rapid restoration of ATP, creatine phosphate and glycogen in tissues. In addition, the production of stress hormones – adrenaline, cortisol, etc., normalizes, the work of the circulatory system is restored, the production of hormones-anabolics-insulin and steroids begins.

Achieving metabolic equilibrium is the impetus for the beginning of the repair process. Actively synthesized proteins, amino acids, enzymes, which are necessary for building and updating cells, the water-electrolyte balance is normal. At this time, the nutrients necessary for repair are supplied intensively from the digestive tract.

The onset of the third stage of recovery falls on 2-3 day after physical exertion. Its duration averages about 5 days. During this period, practically the same processes occur in the body that we observe during the slow recovery phase, except for one significant difference: supercompensation is characterized by an increase in morphological and functional indices relative to the initial state. Supercompensation is the ideal time for subsequent training.

The delayed recovery is a decrease in parameters that have increased during the phase of supercompensation, up to the initial indicators. The fourth phase inevitably occurs if during the previous stage of recovery the trained muscle group does not receive adequate physical activity.

Practical guide to the recovery of the body

It is advisable immediately after the training to take

  • BCAA is approximately 3-5 g. This complex is necessary to control catabolic processes and simultaneously stimulate the production of anabolic hormones.
  • Creatine – 3 g. Restores the lack of an energy source – creatine phosphate. Creatine is best absorbed right after exercise
  • Glutamine – about 3 g. Has the properties of enhancing the production of growth hormone, it is used as an energy source, as well as for muscle repair.
  • Water – no more than 1 liters. It is necessary to restore the water-electrolyte equilibrium. For reception, table mineral water is recommended.
Preparations for the most effective recovery after training

Stimulation of intense muscle growth with the help of creatine and key amino acids.


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