Post-workout muscle recovery supplementation

 

We often hear about the importance of physical activity in our bodies. It can be said that it is an ideal way to take care of health, well-being, body shaping, or even mental improvement.

However, among all the benefits of sport, there is a catch. As you know, a proper diet is important to reap the benefits of exercise, but that's not all. Regeneration plays an equally important role, which is relatively little discussed.

What does regeneration give?

It is one of the main factors in keeping your body in the balance between exercise and rest. During strength exercises, muscles, joints and tendons are very often exposed to overload, which is why you often hear about various types of injuries.

It should also not be forgotten that regeneration allows you to restore the right amount of energy, thanks to which the body is able to perform increasingly harder workouts and systematically.

Ways to regenerate the body after training

Although rest plays an equally important role in caring for the figure as training and diet, it is not often talked about how to properly regenerate the body, and it is made up of 3 important factors.

One of them is the aforementioned diet. It often focuses on the appropriate caloric demand but forgets to focus on providing the correct energy substrates, such as, for example, tissue-building proteins.

A proper diet should focus on ingredients that support muscle growth and take care of the functions of many tissues. Thanks to this, even during digestion, the body will regenerate and provide the right amount of energy not only for exercise but also for everyday functioning.

Supplementation is another very important factor. It is often said boosters add strength during training, and thus, give energy to heavier exercises. However, it is rarely mentioned about supplements such as:

• branched-chain amino acids (BCAA)
• magnesium and vitamin B6
• omega 3 and 6 fatty acids
• carbo, or carbohydrate mixtures
• protein supplements

It is thanks to them that the body is supplied with many nutrients that allow for the regeneration of muscles after training, but also accelerate chemical reactions aimed at rebuilding tired tissues and joints. In addition, carbohydrate ingredients allow you to add energy without unnecessary absorption of sugars contained in food products.

Sleep is also an important factor in regeneration. It is when you are resting, especially after training, that the muscles used during exercise develop. Therefore, in order for them to develop properly and regenerate at the same time, reducing the risk of injury, an adequate amount of sleep is important - usually from 7 to 8 hours.

It is worth adding that the state of rest manifests itself not only in sleep. Active athletes are also recommended to use the so-called active rest, that is, for example, going for a walk, swimming pool or massage which, although the body will be in motion, the muscles will be able to relax and prepare for the next activities.

Protein is a must-have for athletes

Protein also plays an important role in all of the above factors affecting regeneration.

It's often heard that athletes replenish protein with protein, but it's seldom said what it actually does.

Systematic forms of activity increase the body's protein requirement even twice. This is because it supports the building of muscle mass and its proper regeneration thanks to the proper nutrition of tissues, bones and joints, and also supports the production of enzymes responsible for increasing strength and improving health results and maintaining the proper health balance of the body.

As you can see, it is thanks to the regeneration after training that you can see the effects of it. It is like a factor connecting the diet - through the role of supplements and meals rich in proteins or carbohydrates - with exercise - after which regeneration makes it possible to avoid injuries and adds strength in the next training. That is why it is so important to take into account the factors influencing regeneration in creating a training plan and in designing a diet.