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? 


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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


Why do not my muscles grow?

Views on how to eat properly to effectively build muscle mass is no less than the theory of the most effective ways to lose weight. The multiplicity of various beliefs, the multitude of their interpretations and the commonly prevailing misinformation make many people build their masses from the wrong side, often at the outset often making elementary mistakes and thereby partially slowing down or completely frustrating progression. 


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For some of us it seems that to grow it is enough to intensively and regularly exercise and eat several times a day chicken breasts, rice, oatmeal, eggs and skinny dairy products, and drink weight gainers and protein supplements. On the Internet forums you can often meet with entries like I eat a lot of meat and rice, I take nutrients and supplements, and yet I do not grow, what should I do? The reason why these activities quite often do not bring the desired effect in the form of weight gain is too low energy supply. The key meaning here is the quantity, which is often a completely neglected issue. A clear weight gain is possible only when it is possible to obtain an energy surplus in relation to the daily demand related to, among others, with work, study or physical activity. 

As it is commonly known, muscles are made of bricks called amino acids, whose food source are protein-rich products such as meat, dairy products, fish and eggs. It is quite popular, therefore, that the rate of increase in muscle mass is proportional to the intake of proteins. The effect of this way of thinking are diets characterized by disproportionately high protein intake in relation to energy nutrients. Too high protein supply, with too low intake of carbohydrates and fat in the case of many people may hinder mass building. In the absence of an adequate balance, much of the amino acids consumed, instead of getting to the muscle tissue is used as an energy material, which in practice is extremely inefficient. In addition, people who eat too much protein may experience a prolonged feeling of satiety after eating meals, which makes it difficult to cover an increased energy demand. 

Although it may seem that the evil spirit of fatal phobia has been swept up thanks to scientific publications and research results, which clearly showed that elimination of this ingredient from the diet is not good for anything, still in some circles the view is that diet targeting non-fat increase body weight, fat should be almost completely deprived. And so many people, according to this assumption, making scrambled eggs separates yolks for proteins, uses only skimmed milk for post-workout cocktails, and for lunch only eats very lean meats. In fact, such an approach is not only unjustified, but it can even make it difficult to build a mass. Based on only low-fat products, it is difficult to satisfy the increased energy demand, and in extreme cases, I may be deficient in important nutrients such as fat-soluble vitamins or omega-3 fatty acids. 


You can read also: How to build muscle mass?


Muscles prolong the lives of cancer patients

An interesting discovery was made by oncologists from America, which they described in Clinical Cancer Research. They described the issue where the amount of muscle mass was related to the life span of people affected by an incurable cancer. What’s more, the amount of muscle mass also influences how they survive treatment with chemotherapy. 


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Researchers studied 40 women with an average age of 55 who had impossible breast cancer metastases. They were treated with chemotherapy (taxanes) to prolong their lives, and for this purpose the treatment seemed to be effective. More than 60% of women found sarcopenia as a result of the study (it is a medical term used to determine the loss of muscle mass as a result of aging). 



Women who had significant losses in muscle mass encountered more problems in the course of the chemotherapy process than people with more muscle mass. More often they appeared in the hospital due to poisoning of the body of the 3rd degree, than women with more muscle mass.

What’s more, women with sarcopenia died within one year of starting chemotherapy, and women with normal muscle mass survived for two years and more. 


The data obtained allow scientists to calculate a suitably adjusted dose of chemotherapy calculated on the amount of muscle mass, which will more effectively lead to a therapy that supports the length of survival. 

What’s more, the researchers also received valuable information on the fact that the length of survival is related to how much muscle mass the patients have. Therefore, the priority should be to maintain as much muscle mass as possible, which will determine the patient’s survival. 

The current methods of preventing sarcopenia are focused on supplementation with omega 3 acids, a properly balanced diet as well as a matched resistance training. 


You can read also: 10 Ways to protect yourself from cancer


Diet, and fats inside the muscles.

Intramuscular fats, intramuscular triglycerides IMTG (intramyocellular triacylglycerol or intramuscular triglyceride), IMAT (intramuscular adipose tissue) are a local source of energy for endurance work. Their number depends on the type of training, it is greater in endurance athletes (marathon, half-marathon, triathlon, cycling). 


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Most of this fat is stored in slow fibers, because triglycerides are not suitable as a source of energy for very intense, short-term work. In healthy, physically active people – this fat is of little importance, I will say more – in athletes it is more the better (the collected IMTG demonstrates adaptations to endurance training, eg long-distance running or triathlon!). 

In turn, many studies indicate that in pathological conditions the amount of fat inside the muscles is of health importance. In addition, fat has many types and not everyone is harmful to health. 


What we know now 

High-fat diets and diets in which the calorie increase is increased by carbohydrates contribute to the accumulation of fat inside the muscles. A short-lived fasting also increases the amount of IMTG. In healthy athletes, this deposition of fat should not matter, otherwise this issue is in people who are ill. 


You can read also: The role and qualities of fat in the diet


Do you train hard? Do not be afraid of sodium!

Kitchen salt is often called white death, and for many years there have been ongoing various campaigns aimed at inducing us to reduce its consumption. As a result, the view was established that sodium is an undesirable component of our diet and at any price should be limited its supply with food. In fact, this belief is unjustified, and intense restriction of consumption of this element, in particular in the case of physically active people can lead to adverse consequences, and sometimes even pose a threat to life. 


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Sodium is an essential ingredient in our diet and must be supplied with food. If we wanted to completely abandon its consumption, quite quickly we would experience very unpleasant symptoms, the finale of which would certainly be tragic for us. Sodium participates in the regulation of water and electrolyte management, and together with potassium creates a sodium-potassium pump, an enzyme that regulates the volume of the cell, participates in the stimulation of nerves and muscles and enables the transport (called active) of many compounds necessary for the functioning of the body’s cells. Adequate supply of this element is necessary to maintain the acid-base balance.

Sodium is particularly important for active people, especially athletes of endurance disciplines. Physical effort leads to increased losses of this element from the body along with sweat, which can quickly lead to water and electrolyte imbalance, muscle cramps, weakness and reduced efficiency. Drinks for athletes are especially enriched with sodium (adding sodium chloride, or kitchen salt), to prevent the above symptoms, optimize the hydration process and allow the effort to continue. Some athletes make a shameful mistake by consuming low-sodium fluids during prolonged efforts. The result of such practices may be hyponatremia, a state threatening not only health but also life! 


Check also: Magnesium deficiency? Testosterone deficiency!


In the light of the information provided in the above paragraphs, one important question arises: why so much is said and written about the negative consequences resulting from the consumption of sodium and why so much emphasis is placed on reducing its consumption? The answer to this question is simple – an important problem nowadays is excessive consumption of this element. Not only is processed food is a rich source of sodium, but also many people have a habit of reliably seasoning meals before eating. As a result, it is estimated that in the case of a large part of the population of our country, it may exceed the WHO recommendations twice, which in fact may pose a health risk. It’s just that the problem of excessive sodium supply does not affect everyone


You can read also: How to start supplementation?

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Curcumin – “superhero” in your diet!

By reading the title of the entry, you certainly do not hide your surprise. Why has it been found that curcumin (a tumeric active compound) is a supplement that is called a superhero? Has anabolic powers or protects significantly muscle tissue? If so, why have not you heard about it yet?

Scientific research has determined that curcumin has strong analgesic and anti-inflammatory properties. This means that it should be in the first line of defense of your health when an injury or an infection develops in your body. What’s more, curcumin increases the production capacity of testosterone in the body, while ensuring that the aromatase enzyme does not show significant activity and does not convert testosterone into a less-favorable hormone – estrogen. In addition, curcumin is a compound that affects health aspects such as strengthening the cardiovascular system and limits the development of the prostate gland. Scientific sources also confirm its action supporting slimming, as well as the fight against some viruses.

However, all these aspects concerned health rather than strict support in building a sports form. As it turns out, the addition of curcumin in the diet may contribute to the more efficient work of the muscle by increasing its ability to generate energy as well as accelerated regeneration.

The only limitation of the study is the fact that it was made to order by a company located in India, besides, the test was done on rats. It should be noted that curcumin currently is not protected by any patent, i.e. performing tests that state vaguely that a given substance is simply active and useful in sports, it seems to be trustworthy. Nevertheless, common sense tells us that some goal in this type of research had to exist. Perhaps in the future, researchers will seek to patent this type of extract.

What’s more, there are a lot of scientific publications that testify to the pro-health activity of curcumin, so duplication of this type of publication would rather go against the goal, so maybe this time the scientists just wanted to explore its operation from a different angle?

How did the test work?
Researchers chose a group of 28 rats, divided into four groups:

-the control rats did not make any additional efforts, they were fed with the standard diet
-rats that did not train, receiving curcumin
-training rats, without the addition of curcumin in the diet
-rats training, receiving curcumin.

The dose that rats received per human equivalent was about 1000-1250 mg. After the endurance test, which consisted in keeping the rats as long as possible on the pool surface, the authors of the study drew the following conclusions:

Rats that trained and consumed curcumin had much better strength. The conclusion is not surprising, however, the way in which this type of change has taken place is interesting. Turmeric caused a lower concentration of glucose and lactic acid. What’s more, insulin sensitivity increased, which made the rats use sugar more effectively in the group where curcumin was used and less tired. All markers associated with fatigue and muscle damage were reduced.

How to use supplementation with curcumin?

As suggested by the study, the optimal dose, which acted on rats, was within 1250 mg of regular turmeric, which should be taken in the morning. Due to the fact that turmeric is poorly absorbed, it is recommended to use it in the presence of piperine, which improves the use of the supplement.

If we buy a standardized preparation for the amount of curcuminoids, we have to look at it to be around 95%, then 600 mg of the preparation should be taken daily because this amount will translate into effective biological activity.