Recovery Strategies

The main point of hard and intense workouts is the growth of muscle tissue, causing micro-cracks in the muscle cells. However, the recovery process after the workouts is the key. By being able to control this process, we can help muscles grow by reducing their breakdown.

Recovery Strategies
Recovery Strategies

Take Glutamine in the Morning

Cortisol is a catabolic hormone that is naturally excreted mostly in the middle of the night. Thus, by blocking its release, we will increase the chance of muscle growth. To counteract the negative effects of cortisol, take glutamine in the morning as soon as you wake up. Glutamine is an amino acid that helps muscles grow in several ways. First, it is a food source for the digestive tract and cells. When you are in a catabolic state, the muscles are easily broken down, or in other words, catabolized. By taking glutamine only when you wake up, you provide your body with amino acids, so your muscles do not break down. Take 5 grams of glutamine after you wake up every morning.

Protein and Carbs for Breakfast

In the morning, you also need to provide the body with more nutrients as it needs more energy, so a nutritious breakfast is very important. Consume whey protein as a protein shake or as an additive to oatmeal in addition to regular food. Oats provide slow-absorbing carbohydrates that is a great source of energy. Other protein sources such as egg whites and white meat provide the body with proteins and amino acids, the main building material for muscle. Consume up to 60g of protein and 60g of carbs, depending on your caloric needs and sports goals. Eat less carbs if you want to burn fat.

Drink Protein Shakes Before Workout

One of the most important steps to promote muscle growth and recovery is to use protein shakes before your workout. By providing your body with essential amino acids before exercising, you will create an anabolic state in your body and protect your muscles from breaking down. If your muscles are low in carbohydrates when you exercise, your muscle tissue will be destroyed. Carbohydrates also promote the release of insulin, a hormone with both anabolic and anti-catabolic properties. The timing of consumption and the type of carbohydrate are particularly important. It is recommended to consume low glycemic index carbohydrates such as oatmeal or bananas, along with whey protein, before each workout. It is recommended to consume 20-40g of whey protein with 40-80g of carbs.

Take Antioxidants

It is the best time to take antioxidants after a workout, as free radicals are formed during a workout that break down muscle tissue. Antioxidants neutralize the effects of free radicals and protect muscle cells from damage. They also help protect your anabolic hormones, which are essential for muscle growth.

Take HMB After Workout

Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid leucine that reduces muscle breakdown and stimulates the recovery of damaged muscle cells. You need a sufficient dose of HMB to feel its benefits. HMB does a great job of consuming at least 3g a day. Take 2-4g of HMB immediately after your workout.

Take HMB After Workout
Take HMB After Workout
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