All athletes knowthat muscles grow during rest, not during training. And here, How long does it take for muscles to recover after training?– not many people know. And now we will examine this issue in detail. Also, in addition to muscle recovery, we will consider the restoration of energy, hormonal levels and nervous system.
What would a human organizm functioned normally and progressed, he must receive a full recovery. If you know what components a full recovery consists of, then you can create your ideal physique without much difficulty. And we will start with the restoration of muscle tissue.
How long does it take for muscles to recover after training?
As practice shows, there are 4 phases of muscle recovery:
- fast
- slow
- supercompensation
- delayed
Phase No. 1 – fast recovery . This phase occurs immediately after training. During the first phase, the following happens: the body actively restores lost resources (ATP, creatine phosphate, glycogen), heart function normalizes, normalization of the hormonal system begins.
Phase No. 2 – slow recovery. During this period, metabolism normalizes and rapid absorption of nutrients begins, which help cells recover.
Phase No. 3 – supercompensation. This phase begins 45–60 hours after the end of training and lasts 4–5 days. It is during this period that the muscles become larger and stronger.
Phase No. 4 – delayed recovery. This phase is only included if you did not train during supercompensation. All physical parameters are completely restored.
Well, we found out how long muscles recover after training. Now let's look at other quite important components of recovery, namely:
- energy
- hormonal background
- nervous system
Energy recovery:
After another workoutand the body loses a lot of energy (the more intense the training, the more energy is lost). It is because of the loss of energy that you feel low after exercise. (and after the most exhausted training, you can barely move your legs at all). But fortunately, energy is not muscle. And for a full recovery, the body only needs 24 hours.
Restoring hormonal levels:
Changes during traininglevels of hormones such as cortisol and testosterone (cortisol slowly increases, and testosterone decreases). And for muscles to grow, everything should be the other way around. Therefore, after training, you need to have a good rest. Hormonal levels return to normal within 24 to 36 hours after training.
Restoration of the nervous system:
Well, for the most completeto restore the body, you need to restore your nerves. Not everyone knows that the nervous system is also involved during training. For those who didn’t know how this happens: when you do another exercise, the brain gives an order to your muscles to contract. This process puts a lot of stress on the central nervous system. For complete recovery of the central nervous system, 6–7 days are needed.
And now, the most basic recovery tips:
- dream : 8 – 10 hours at night
- sleep: 1 – 2 hours during the day (speeds up recovery)
- rest between training: 1 – 2 days
- Every 3 months you need to give the body a rest for 7 – 10 days (for complete recovery of all systems)
- alternate between hard and light workouts
Now you know how much muscle, energy, hormonal levels and central nervous system are restored after training. And I hope you realize the importance of rest.
All athletes involved in different types sports, face muscle pain that may arise due to physical activity.
That is why the question “how to restore muscles after training” is one of the most pressing, and there are several useful recipes to solve this problem.
Why does pain occur?
Everyone knows that for muscle growth and fat burning, it is not so much the workout itself that is most important, but the recovery process after it. The fact is that during sports activities the muscles receive a colossal load, resulting in their damage.
Subsequently, they need to be recharged with useful substances: vitamins, proteins and amino acids, which can be obtained both from regular food and from sports nutrition.
The most important role in recruitment muscle mass Protein plays a role: for example, bodybuilders, in order to “get” the required amount of protein per day, take protein shakes.
- This is done for one important reason: on average, 1 kg of weight should contain 2 g of protein, and with a weight of 70 kg you will have to consume 140-180 g of pure protein.
- It is problematic to do this with simple food, because... you will have to eat 1 kg daily lean meat per day.
Another important aspect in muscle recovery is nutrition. Most often, when losing weight, people, on the contrary, gain fat due to poor diet: they eat sugar-containing foods, flour, fatty and fried foods. It is worth considering that after training, the processes of food absorption occur faster, because. physical activity speeds up metabolism - accordingly, fat weight will increase with a vengeance.
Non-professional athletes have the concept of “overtraining”, which means any pain in the muscles, but here it should be taken into account that with proper and productive training they will definitely occur. This is explained by the fact that during exercise the muscles are clearly stretched and their fibers are damaged, so in the future they require restoration, which determines weight gain or weight loss.
What can you do to prevent muscle pain ^
Normally, pain occurs 1-2 days after strength training, but there are several recommendations to minimize it and make it almost invisible to the athlete:
- It is very important to learn to avoid stress, because... the stress hormone produced in such situations negatively affects the speed of recovery and the muscles themselves;
- Various massage techniques also help: with their help you can relieve tension and pain in the muscles;
- Nutrition is of greatest importance: it should be high in protein, because... It is protein that is involved in building the muscle corset.
Ways to quickly recover muscles after training ^
Of course, the main goal of sports nutrition is not the rapid restoration of muscle tissue, but with its help you can still achieve this effect. The choice of product directly depends on the purpose of the lesson.
Sports nutrition for muscle gain
What you should pay attention to when gaining weight:
- (whey and casein). Whey must be taken immediately after training, because... it is absorbed within 30-40 minutes and quickly gives the muscles the necessary nutrition. Casein protein is a “long-lasting” protein, and nourishes muscles for 5-7 hours, so it is advisable to consume it before bed;
- : this is a high-carbohydrate mixture that gives muscles the necessary energy after physical activity, which contributes to their speedy recovery;
- : its essence is to increase strength and give muscles definition, but this amino acid is also involved in recovery;
- BCAA is a complex of amino acids that fuel muscles. They are necessary for the rapid regeneration of their tissues. You can take the product before, during and after training.
Sports nutrition for weight loss
When losing weight, the list of sports nutrition products is slightly different:
- L-carnitine: prevents the formation of fat cells, stimulates metabolism, gives energy during exercise. It should be taken half an hour before class, but you can also drink it during;
- BCAAs: practically useless for fat burning, but necessary for those who want to remove subcutaneous fat and at the same time achieve relief;
- Whey and casein proteins are important both when gaining and losing weight, because... in both cases they are necessary for the muscles;
- Creatine: It can be taken while maintaining a proper diet and strictly following the dosage. It is not suitable for drying, because... promotes the accumulation of water in the muscles and the athlete can simply “flood”.
What can you do at home?
It is enough to follow simple rules:
- Sleep at least 7-8 hours a day. It is advisable to go to bed and get up at the same time;
- Do not rest immediately after training. The body still remains warmed up for an hour, and at this time it is best to drink protein shake, carbohydrates are allowed when gaining weight;
- After strength training stretch and run on the treadmill: this reduces the risk of injury and stimulates muscle growth;
- The diet should be dominated by protein foods: lean fish and meats, seafood, chicken eggs, low-fat cottage cheese, hard cheeses;
- Once a week, it is advisable to visit a sauna or bathhouse immediately after exercise: the temperature contrast tones the blood vessels and relaxes the muscles.
Conclusions, reviews and results ^
With the right approach to recovery, good results can be achieved by minimizing pain after training and optimal muscle mass gain. In addition, this is also important when losing weight: it has been proven that the greatest importance in burning fat is not the exercise itself, but the nutrition before and after the visit gym.
Margarita, 35 years old:
“I have been doing bodybuilding for about 10 years, 7 of which I have been working as a trainer. I always advise all my students to take protein an hour after exercise: firstly, when gaining weight, this will allow you to quickly achieve what you want, and when losing weight, burn fat without affecting the muscles, and secondly, regular food after breakdown is not capable of so quickly affect muscle tissue like pure whey or egg white."
Valery, 29 years old:
“I’ve been working as a fitness trainer for 3.5 years, and both people who want to lose weight and gain weight come to me. They have one thing in common: muscle pain, which always occurs 2-3 days after training. If the activity was productive, they will be there in any case, but not so significant and almost unnoticeable, but in both cases it is important to follow the diet.”
Julia, 30 years old:
“Some people believe that after training you need to drink protein immediately so that your muscles begin to recover faster. This is only relevant when gaining weight, but for losing weight it is important to take a break of 1-2 hours, because... all this time the fat will continue to be broken down. The same goes for food."
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Eastern horoscope for April 2019 |
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I am sure that almost everyone who has ever played sports has had muscle pain. These are the consequences of active physical activity, which causes microtraumas muscle tissue– hence the pain, and this is normal. What should you do toquickly restore musclesand how to recover after training?
There are many ways to restore clogged muscles so that the next day they do not remind you of themselves too much in pain. Today I would like to introduce 5 simple ways for muscle recovery after training. I hope they help you reduce muscle pain and allow your muscles to grow more efficiently.
How to effectively recover after training - 5 ways
It has already become a tradition to start with water. Without water, most processes on earth are impossible, including muscle recovery. So, about drinking.
1. Water and sports drinks
Since the human body is 85% water, it is logical that its regular replenishment requires special attention. Unfortunately, few people realize this, and those who do not attach importance to water are surprised at the emergence of various ailments, including obesity. The body is trying to tell you about a lack of fluid, but not everyone understands these signals. Okay, I got a little carried away. Let's get back to muscle recovery.
Muscles are also made of water, which you need to drink in sufficient quantities. For a training person, this is approximately 2 - 2.5 liters per day. But for real restoration you will need special liquids sports supplements. There are a large number of sports nutrition products on sale now, so be careful when choosing them. Pay special attention to the amount of sugar contained. Don't overdo it with dosages. Tim your consumption of sports drinks as needed (usually before and after training), rather than every day.
2. Proteins and sports nutrition
The time it takes for muscles to recover after exercise depends on many factors. The main one is proteins. Proteins are the building material for muscles, so it is very important that your diet consists of 30% protein foods.
One of effective ways getting enough protein is sports nutrition. Typically, a meal consisting of whey protein or amino acids is taken before and after training. But you can make your own schedule. It is necessary to understand that after exercise, muscles require protein just like a person in need of water walking through the desert.
3. Stretching
Stretching the muscles significantly helps and reduces the recovery time of muscle fibers. Stretching can be done before and after exercise. Even during exercise, do not forget to stretch your muscles. This prevents possible damage to tissues and ligaments. Stretching can be used as a warm-up before training and as a cool-down after.
4. Ice bath or cold shower
You may have already heard about the concept of an ice bath. This method really relieves inflammation and muscle pain. How does this work?
The fact is that ice and cold water accelerate the blood. And the blood actively flowing through the vessels expels lactic acid that has accumulated after an intense workout. In this case, lactic acid acts as a waste product and depresses the muscles, so it is very important to get rid of it effectively. By the way, the amount of lactic acid can also be reduced using a bath or sauna.
Unfortunately, finding 5 bags of ice is not always possible, but taking a five-minute cold shower is quite possible. It is worth noting that this method is not suitable for everyone. You may not feel very comfortable taking an ice bath or cold shower. And due to health reasons, you may not be ready for this kind of procedure. Keep this in mind.
5. Rest
Rest for quick muscle recovery is as important as water or a cold shower. In the concept of rest, I include quality sleep (8 hours) and time sufficient to restore each muscle group (at least 2 days). It’s no wonder that training sessions are divided into several days a week. One day chest, another day legs, etc. This is the only way you can effectively restore, strengthen and increase muscles.
By following at least three methods, and there are actually more than five, you can minimize pain and speed up recovery time.
A process that should be perceived as a natural necessity. Muscles begin to grow only after its completion. In order for this process to go much faster and without consequences, it is important to be able to properly relax and restore the strength necessary for the next workout.
What you need to know about training?
Proper exercise is the key to ensuring that recovery after training will be quick and painless. The basic rules for playing sports include:
- Limit the duration of one workout to one and a half hours.
- One day a week you need to give your muscles rest.
- Alternatively, a minimal amount of exercise may be performed on this day.
- Every day it is necessary to give the body rest, not only at night, but also during the day. One hour of sleep at lunchtime will be enough.
Rehabilitation after training
How to properly restore the body after training? The main means of rehabilitation include the following:
- passive rest;
- well-chosen diet;
- massage;
- bath;
- water procedures.
Massage for athletes is one of the most effective methods recovery. By removing waste products from the muscles during this procedure, they become more elastic. The result is an increase in their level of performance.
You should also pay attention to such a remedy as a steam bath. It promotes muscle relaxation, which is achieved by increasing thermoregulation and activating sweating.
When visiting, you should adhere to some rules. For example, while you are in it, it is unacceptable to douse yourself with cold water. This procedure should be done after the session is completed.
Passive rest is normal night sleep. Its duration should not be less than eight hours. This time is quite enough for muscle recovery.
Water therapy makes it easy to relax your muscles. In addition, she films muscle tension. The most effective way is to visit the pool.
Post-workout recovery: nutrition
Among the products that have a positive effect on the recovery of the body after sports training, the following should be highlighted:
- Eggs. They will always be number one on an athlete's menu. Their protein has the highest value compared to other food products that must be present on the table during the recovery period.
- Salmon. Due to the proteins and omega-3 contained in salmon fatty acids, the recovery process is much faster. This occurs due to a decrease in protein breakdown products in the muscles.
- Water. Impaired fluid balance in the body can reduce the rate of muscle recovery.
- Beef. It is an excellent alternative to creatine. Meat contains large amounts of iron and zinc.
- Yogurt. This is a product that combines proteins and carbohydrates. For quick muscle recovery after training, this is the best solution.
- Almond. In it in large quantities contains alpha-tocopherol. It is a form of vitamin E.
Post-workout recovery medications
Antioxidants occupy a leading position among drugs that promote muscle recovery. They are responsible for suppressing free radicals. This reduces muscle pain and development is suppressed inflammatory processes. Antioxidants include vitamins A, C, E and others.
You should also pay due attention to amino acids. The body does not produce them itself, so it needs help. Amino acids are presented in the form of "L-isoleucine", "L-valine" and other substances. Thanks to these additives immune system will always be protected.
Another drug that promotes rapid regeneration is Inosine. It removes lactic acid from the body, which, in turn, contributes to muscle fatigue.
How else can you stimulate recovery after training? Immediately after its completion, it is recommended to take up to 5 grams of BCAA. This complex stimulates production. In addition, it inhibits catabolic processes.
You also need to take 3 grams of creatine and the same amount of glutamine. Creatine will restore the lack of energy, and glutamine will increase the production of growth hormone.
It is equally important to drink at least a liter of clean still water immediately after training. It will help restore water balance.
Additional information
Each workout should end with a mandatory cool-down (light exercises). In addition, special attention should be paid to professional massage. By stimulating blood and lymph flow, rapid recovery after exercise is possible.
Reception anabolic steroids positive impact on general condition body.
How to define recovery?
Two hours after training, you need to measure your pulse. If the indicator is less than 75 beats/min, it means the recovery process has been successfully completed. An indicator of more than 75 beats/min is a signal from the body about overtraining or about the occurrence of problems in the cardiovascular system.
Sound sleep indicates an intensification of the process of restoring vitality. If the athlete is accompanied by anxious dreams, as well as morning and daytime sleepiness, which means the training regime should be adjusted.
Pain in the chest area is a signal that the body has not yet completed recovery processes after past training.
The speed of muscle recovery directly depends on the degree of load, so it may not be the same on different days. If the load was insignificant, the muscles will recover within a day. It will take two days for them to recover from a moderate load.
Full recovery after training is possible only after a week. In some cases - two weeks after heavy physical activity.
Hi all. Today we are talking about a very broad topic, which includes a lot of factors, but in general it can be called muscle recovery after training. What should it be? How does it happen? How long will it last? Etc. We will discuss all these questions today.
Some people train three times a week, others 5 times. Some people train a muscle group twice a week, and others once. All these and other questions are directly related to restoration, and it is impossible to answer them immediately, and besides, ONE ANSWER (FOR ALL PEOPLE AT ONCE) is impossible!
For example, for comparison I chose 2 bodybuilders:
- The first one trained with maximum working weights, At the same time, I rested for two weeks after such training.
- And the second one (Arnold) also trained with heavy weights, but trained them more than once in TWO WEEKS (LIKE YATS), A ONCE EVERY TWO DAYS!
That's the twist, isn't it? Who is right about how much rest you need between workouts in order for your muscles to grow FAST? 😀
Undoubtedly the one who trains hard and does it more often than others has a greater chance of becoming many times larger and stronger much faster than the one who does not. There is no point in arguing here! However, here it is VERY IMPORTANT TO CONSIDER that very RECOVERY AFTER TRAINING! Because recovery is MUSCLE GROWTH!
What did you think, muscles grow with training? Hehe, that's not true! Training is just stress for our body; during training we get microtraumas (we destroy muscle cells). After the destruction, the period of healing of the resulting INJURIES begins, and ONLY AFTER we heal “THESE INJURIES” THE PERIOD OF SUPERCOMPENSATION begins, i.e. MUSCLE GROWTH!!!
This is necessary information; for me personally, everything is very clear here. The main thing is that you learn! Based on this, you can understand that recovery will happen DIFFERENTLY for EVERYONE!
For someone trains HARD (which means there will be more microtrauma), which means that such a person will need more time to heal damaged muscles. A someone trains easily (he has few microtraumas), which means that his healing of damaged muscles will occur much faster!!!
Hmm, on reflection we can say that we can end this. Train hard = rest longer. Train lightly = you can rest less. However, this is absolutely true! This is just the beginning of our journey!
In addition to training stress, recovery depends on many other factors: food, rest, physical activity outside the gym, etc. Therefore, I recommend that you study the main articles on these 3 main parameters:
Well, as for physical activity outside the gym, I think everyone understands that if a person works a lot during the day (physically), for example, works as a loader = then the likelihood of getting large muscles is reduced to zero. Another example, if a person works somewhere, for example, in an office (mentally), he manages to eat 5-6 times a day and goes to training in the evening, then this is a completely different matter. Those. in the first case, a person works physically (maybe all day) + if he also goes to training = there is a guarantee, which cannot be said about the second example. Therefore, here you also need to prioritize what is more important to you: muscles or work (money, etc.).
Moreover, the restoration process does not occur simultaneously for all functions. Those. TRAINING affects not only muscles (these are the injuries we talked about above), but also other important components of recovery in our body, such as:
- Energy restoration
- Restoration of muscle fibers
And all these components require different amounts of time to recover after training.
Energy restoration happens quite quickly. About 1-2 days and everything is OK. This is if you do everything right (i.e. you help the body, eat the right food, sleep 8-10 hours). And if you interfere with recovery, for example, at night instead of sleeping - having fun at discos, then the restoration of energy will take a longer time.
Restoration of hormonal levels occurs a little longer than energy recovery. The fact is that any stressful situations affect our endocrine system. First of all, there is a release of stress hormones (catabolic). Catabolism is destruction. This concerns the hormone cortisol. Then comes the release TESTOSTERONE (this is the opposite, ANABOLIC hormone). Anabolism is growth. So testosterone rises for a short time, after which it falls BELOW THE INITIAL LEVEL. And this hormonal imbalance caused by your workout will last a little more than a day.
Restoring muscle fibers is what we talked about at the very beginning. We injured our muscles during training. Then their healing begins. HOWEVER, THE RATE OF THEIR HEALING = DIFFERENT FOR EVERYONE. First of all, it depends on the TRAINING STRESS (your training) , then, in principle, the muscles can recover within a day. If the load was too heavy and voluminous, then recovery may take 1-2 WEEKS. If anything is in between – then recovery takes about 2 days.
By the way, please note that Recovery is going very quickly for the first few days. For example, if you have worked out (not hard and not easy, but moderately), then for the first day your muscles will recover by about 80%. And the next day - by 20%. Those. During the first few days it goes much faster, from PEAK to DOWN.
Restoration of the nervous system – require a very long rest! About 6-7 days. No matter how strange it may seem at first glance. The fact is that by scrolling the mouse down an article, our brain orders the limbs (arm) to do this. Also during training, our muscles contract due to the fact that the brain ordered them to do so! Consequently, the brain is actively working, and therefore gets tired.
Well, the article has come to an end, I propose to summarize what I told you today:
- Recovery is influenced by many factors, the main ones being: training stress, nutrition and rest.
- Therefore, you must follow the right training (here is the training split and exercises and their number of approaches/repetitions and their order, duration and severity of the workout... all this must be taken into account) here and the diet (your diet, how you should eat in order to speed up the process recovery), here comes rest (you should sleep well for 8-10 hours, and not wander around).
- Recovery occurs with at different speeds: first energy, then the hormonal system, then our muscles, and only then the nervous system.
- The harder your workouts = the more rest you need to recover.
- The easier your workouts = the less rest you need to recover.
- The more often your workouts = the easier they should be(or periodization, 1 week is heavy, another is easy, etc.)
Best regards, administrator.