How to quickly and correctly repair the body after exercise muscle
In order to properly recover from intense workouts need to start to deal with all the destructive processes caused in the body loads.
1. Glycogen in the muscles.
In the course of intense workouts will Deplete the supply of carbohydrates (glycogen in the muscles). The body is designed so that in the first place, he would strive at any cost to restore this strategic reserve. If after training him not to help, the body will make up for it at the expense of
your muscles including.
After training opens a so-called “carbohydrate window” at this point, the body metabolizes carbohydrates is best. The task of the athlete to give him the carbs as soon as possible. You have about 30-40 minutes after a workout, it is best to do this immediately upon its completion.
It is best to replenish energy after exercise suitable carbohydrates with a high glycemic index: they are quickly absorbed by the body. For these purposes are best special additives, corn and bachelorbarley n th starches, which can be bought in special carbohydrate complexes, and separately. Even a simple bun would be a good answer to the current needs. It is not recommended to use fruit, fructose replenishes the reserves of muscle glycogen is not as fast as glucose or sucrose. The exception may be the bananas that are best available fruit can take on this task.
On average, you can focus on 1-1,5 grams of carbohydrates per kilogram of its own weight.
To speed recovery, you can add a post-workout protein intake . Protein stimulates the action of insulin, a hormone that facilitates the transport of glucose by the circulatory system to the muscles, enhancing the recovery process of glycogen. At the same time protein helps repair damaged muscle tissue.
BCAAs are a group of three essential amino acids:
The functions of BCAA in metabolism:
– the basis for energy production
– the basis for the synthesis of proteins
– precursor for the formation of other amino acids
– metabolic signals (mainly leucine): stimulates protein synthesis through insulin secretion/activation of the phosphatidylinositol-3-kinase (PI3K) path, stimulates protein synthesis by activating mTOR, stimulates the expression of leptin in adipocytes through activation of mTOR
To meet the increased need for BCAA under extreme stresses, as in the case of glycogen, the body destroys your muscle fibers and uses them for the production of additional BCAAs. Supplying the body during workouts exogenous BCAA, you can get the necessary number of them without ruining your own muscles.
Acceptance of additional BCAAs with carbs will lead to a synergistic increase in the level of absorption of glucose and amino acids in your muscles that will help us and with paragraph 1.( Muscle glycogen stores )
The most suitable time for taking BCAA before, during and immediately after training. The optimal single dose of BCAA is 4 to 8 grams .
3. Water and replenish electrolytes.
In the process of training, especially as a result of intensive cardio loads, the large quantity of sparring on the Mat and the ring, the athlete loses a lot of fluids. With her leaving and precious minerals, called electrolytes.
Electrolytes such as sodium, magnesium, calcium and potassium are responsible for the contraction and relaxation of your muscles. If the balance is disturbed, the muscles begin to get tired and can go into a convulsive state.
During the load during intense perspiration should not stop taking the liquid, this means that you must eat about 200-250 grams sports drink (or water) every 20 minutes during intensive exercise lasting more than an hour. Upon completion of training, you need to replenish your body with water in the form of sports drinks, juices that will help you to restore balance of electrolytes. Many athletes use rehydron.
Rule of thumb: do not allow the loss of more than 1 kg after heavy load. Supervise weight after training. If the loss of more than 1 kg, it is necessary to completely fill hidcote.
4. Lower the acid balance in the muscles.
Fighting discipline and percussion give a mixed aerobic and anaerobic load your body. Anaerobic load in the muscles accumulate hydrogen ions (H+) as a decay product of glycogen. Swelling, leaking, the stiffness of your muscles and is the result of the accumulation of lactate and hydrogen ions appear, which increase the acidity and high concentrations of destroys muscle cells.
To get rid of the devastating effects of H+ and accelerate the recovery process should be added to the diet after exercise antioxidants such as vitamin C, E and beta-carotene.
Many athletes add to their diet with plenty of greens, as a source of alkali, it helps to regulate the acid-alkaline balance in the body caused by acidification.
It is also worth to mention about this drug, as Beta Alanine . A beta-alanine leads to a significant increase in the concentration of carnosine in muscles. Carnosine is an important buffer in muscle tissue, which prevents acidification of the medium during intense anaerobic exercise. The drug helps the body to eliminate pain in the muscles after a workout.
The duration of sleep should be at least 8 hours, and during intensive exercise 10 hours.
If you sleep ten hours in a row does not work – you can sleep during the day. Professional athletes usually try to relax and take a NAP from 14 00 to 18 00. Any extra rest will help you recover after exercise.
The fish oil. It is recommended to periodically add to the recovery menu after exercise fish oil. It will help the body during the recovery period, reducing muscle pain and overall will have a positive effect on the immune system of your body.
Delayed onset muscle soreness. Often, after a long hiatus, obtained at the first training stress causes in the following days the pain in the muscles. Our muscles are composed of myofibrils, – organel, in the form of extruded filaments. I trenirovochnogo athlete these threads are the same length, but if you fell out of the training process, over time, the length of the myofibrils will be different. If it is necessary to exercise untrained person, or dropped out for a few weeks the athlete, then the athlete will have muscle pain is inevitable, due to the fact that most small, short myofibrils as a result of intensive reductions will be torn. After the restoration (a few days), with a subsequent training delayed onset muscle soreness will be gone.
Cramps in the muscles. As mentioned above, the lack of electrolytes can lead to cramps in the muscles. Convulsions may recur spontaneously, and to be a result of lack of muscle potassium and magnesium. Acceptance of asparkam . which you can buy at the drugstore will help to solve this problem.
Stretching. One way to call hormones in the destroyed educational training muscle is stretching (stretching). Regular stretching exercises of the muscles, by improving their plasticity and flexibility, give your muscles hormones that are vital for recovery and to build new muscle cells.