During intensive training, the muscles undergo micro-trauma, which leads to fatigue and weakness. Without a proper diet and adequate rest, you will expose yourself to muscle and joint pain. Check which methods for muscle regeneration after training we recommend in particular.
Why is post-workout recovery so important?
Sufficiently long regeneration after intensive strength training or running is crucial for health and overall physical development. Muscle regeneration allows them to rebuild and strengthen, which in turn increases their strength and endurance. It also reduces the risk of injury during subsequent workouts and prevents overtraining, which can lead to muscle and other tissue damage.
After each intense workout, give your body time to rest and regenerate, choose the right meals and dietary supplements. In this way, you will prepare yourself for the next sports challenges.
How long does it take for muscle recovery after training?
Muscle recovery after training takes from a few hours to several days, depending on how intense the training was and what sport you practice. It is an individual process, but it is assumed that in the case of strength training, muscles need about 48-72 hours for full recovery.
Active recovery after training
Stretching helps reduce muscle tension, increases range of motion and prevents injuries.
Massage reduces muscle pain and accelerates blood circulation, relaxes tense muscles, increases their flexibility and improves general well-being.
It is worth remembering that you should also give your body enough time to rest after an intense workout, i.e. wait several dozen hours before starting the next series of exercises or running.
Muscle recovery – what to eat?
Diet also affects muscle recovery. For an athlete, it is important, among other things, to consume protein, which is the basic building block of muscles.
Hydration is also key. Drinking water or isotonic drinks helps to maintain an adequate level of hydration in the body. Dehydration can lead to muscle weakness, which is conducive to injury and fatigue.
Muscle recovery – supplements
You can use food supplements that promote the regeneration of the body after training. They will not replace a healthy meal, but they will provide such important ingredients as glucose, minerals: sodium, potassium, magnesium, vitamins: vitamin C, vitamin D and riboflavin (vitamin B2). These ingredients are available, among others, in the form of isotonic drinks, which are used to hydrate the body before, during and after training.