How to properly regenerate after training?

Any increased effort, especially strength, is a big challenge for the body. Setting a goal, improving our figure, we choose the direction of work at the gym or fitness. We practice for hours with decent effects, but do we know how to recover properly after training, so that our effort will not be wasted or turned against us? 


Here you can find supplements supporting your regeneration – CLICK 


A very important element of training is a proper warm-up, including it depends on our well-being after the effort. Neglecting it or doing it incorrectly can cause many, often dangerous injuries. Every workout, even light, should be preceded by it. So, to properly regenerate \ po \ you also need to prepare yourself before. Otherwise, the bows will revive us with unpleasant sourness, which we do not want. Always after strength training or cardio training should also pay attention to the implementation of the so-called cool down, so spend about 10 minutes to calm down. This way you will prevent the formation of sourdough. 

What undoubtedly accompanies effective training is – tiredness. To delay the moment of its occurrence, it is best to choose products with a low glycemic index every day, covering 4-6 small meals (depending on the time of training and their intensity). This promotes the effective restoration of muscle glycogen, as well as increases satiety and appetite control. It is also important not to exercise too intensively, but to adjust the level of intensity to your own abilities. It is also worth, when we exercise over an hour, have a candy, dried fruit or a sweet drink at hand, which will help to keep glucose at an appropriate level. After the end of the effort it is also important to provide the body with a series of antioxidant vitamins that will help fight stress and free radicals created during physical exercise. 

Antioxidant vitamins include vitamins A, C, E and beta-carotene and carotenoids that can be found in berries, such as strawberries, blueberries, raspberries or gooseberries. They are also in dark green vegetables, such as broccoli, cabbage or lettuce, which is why you should always remember them after exercising. It is also important to eat vegetable juices, such as tomato juice, which provide us with the right amount of sodium and minerals lost along with the sweat. It is also worth paying attention to the time meals are consumed. High-carb meals should be taken up to 30 minutes after training and only if we do not work on weight loss. In addition, a light meal 1.5-2 hours before and after training to provide nutrients for the regeneration of damaged muscle fibers. This is a simple rule that is the basis for maintaining the intended effect and regeneration. 

The iron rule says that one should not practice intensively day after day. Reasonable space time is about 48 hours of rest for proper muscle recovery. Thanks to that, we will not feel exhausted by everyday exercises. 

Dream – since the dawn of time is a wonderful medicine for all evil. If we feel that it will put us on our feet, it will not hurt 30 min. nap. Well, if during the training period we lead a possibly regular lifestyle, it also includes the daily sleep time. If after the training we have the impression that we can sleep after 12h, reduce the intensity of exercise. Apparently, our body can not cope with the pace of our lives. The standard time of about 8 hours is the most suitable for full regeneration. 

If the basic rules are not enough, it’s worth using 

The pool – strengthens the muscles, while relieving strained spinal exercises. It can perfectly replace stretching after. The water has a relaxing and calming effect. 

Saunas – such a body bath in the hot air will greatly improve your physical condition and mental, however, not directly after the effort! Regardless of whether it was a swimming pool, fitness or cycling. Your heart has just finished working hard, and in the sauna immediately after the effort the cardiovascular system will start working again at increased speed. 

Massage – perfect if the effort exceeded our intentions and we feel broken. We recommend a specialist sports massage. It allows better preparation of muscles for physical exercise. Its most important goal is to remove the negative effects of overtraining (increased muscle tension, sores, cramps) that block the growth of form and achieve better results. This type of massage is very similar in its techniques for therapeutic massage. It is performed much harder and vigorously. Depending on the discipline and recommendations of the physiotherapist, it is recommended to use the massage after 2 – 5 hours of physical exertion. Massage is not just a bit of relaxation on the couch. It is above all a procedure that helps you get back to full fitness, improving health and restoring strength and positive energy.


You can read also: BCAA reduces fatigue during training