6 pieces of advice that will get you effective muscle recovery after exercise

Every training plan should include time for rest and relaxation. Muscles that have been worked need care in order to deliver the performance you ask of them. If you overestimate their limits under load, in the better case you'll get delayed muscle soreness, in the worse one you'll injure yourself. So what is the right recipe for muscle recovery after training? And does one even exist? Everyone who has started exercising has met muscle pain of varying intensity. For experienced athletes a certain amount of discomfort after training is a marker of progress. Amateurs, though, can be unpleasantly surprised by it, or even put off further exercise. Not crossing the thin line that separates the unavoidable muscle pain after training from the body's warning signals is in fact fairly difficult. It used to be assumed that muscle pain was caused solely by a build-up of lactic acid when the anaerobic threshold was crossed during higher-speed or higher-force loading. Now, though, we know that microtrauma in the muscle fibres also plays a part in this state. And it is precisely through their repair that the muscle grows in volume. Trained people heal within 2 days; untrained ones can suffer for more than a week. That's why you need to pay attention to a balanced ratio of performance and recovery, so that the recovery time is shortened to the optimum. Only then will you make your training and the growth of active muscle mass sufficiently effective. Pay attention to your diet and fluid intake After strength or endurance training it is essential to replenish glycogen in time in the form of quickly absorbed sugars, so that the hormone cortisol is not released undesirably. This stress hormone literally dissolves proteins and converts them into glucose, which leads to a loss of muscle volume. To repair microtrauma the body also needs a supply of quality protein. You can provide it through ordinary food or through first-class supplements in which all the important components are prepar…