Is your week organized according to your training plan, do you always give your best in workouts but are you not making progress? Regardless of goals, the body needs breaks to improve. While we know it’s not always easy to slow down, you need to give yourself and your body time to recover from your training session. To make it easier for you, we give you 9 valuable tips for a quick recovery after exercise.

Of course we can’t put them into practice for you, but we support you with our Recovery Aminos . This post-workout supplement doesn’t have a long list of ingredients or additives and supplies your muscles with L-glutamine and BCAAs. Make yourself comfortable and enjoy the taste of your choice.

Why is muscle recovery important after physical activity?

Higher, faster, heavier. At the beginning of training the motivation is great and pushes you to give your best, but a lack of muscle recovery after physical activity will backfire.  If you overdo it, you’ll suffer more muscle pain , overexertion , and injuries more frequently. In this way you will reach phases of stagnation or even regression.

Sport is intentional stress. If you want to make progress in training, you can’t avoid challenging your body by putting it into a state of imbalance, caused, for example, by depleting the body’s energy and losing minerals and water through perspiration. Muscle recovery helps you restore balance.

Regeneration does not only take place after sporting activity but is multidimensional: nutrition and lifestyle are just as important as a good training program. The first step towards a healthier lifestyle can be a Clear Whey shake after your workout. This way, your muscles are supplied with high-quality whey isolate and you can give even more during your next training session*.

Training tips

Already during the training you can do a lot for the subsequent regeneration.

1. Warm up phase and recovery phase

Do you feel fit and full of energy when you wake up? No? Not even your muscles after a day at the office. Take care of them and prepare them for physical activity with a good warm -up .

At the end of the workout, recovery exercises help slow down blood circulation and calm the nervous system, relax the muscles and start muscle regeneration .

Our advice : during the warm-up and recovery phases, choose exercises that prepare you for the next workout. For example, if you want to practice pistol squats, include split squat sets in your warmup as well. Mobility training is also very important to prepare the joints for effort.

2. New movement sequences: bodyweight exercises and regular training

Trying new exercises is important to make progress, but take small steps: learn the technique before increasing the weights . Work with your body weight to perfect the movement and if you can’t handle your weight, talk to your personal trainer who will help you grade them. Then try again to perform the exercise when the muscles have regenerated. Only when the movement is perfect can you begin to increase the intensity.

3. Plan a recovery phase after sport

Don’t leave regeneration to chance. Just as you plan your training, plan your recovery phase as well. If it seems that the plan does not meet your needs, you can change it the following week. And remember: it’s important to have 2-3 days off every week.

• General rule : the more intensive the training, the longer the regeneration phase will be.

Lifestyle makes the difference

Your body needs more than a regular workout at the gym.

1. Exercise, eat, sleep

What is the key to effective muscle recovery? Adequate and regular training, good nutrition and sufficient hours of sleep . During sleep, the body enjoys absolute tranquility and can completely regenerate.

2. Daily regeneration

If you are constantly under stress you have no energy to regenerate. Tailor your training sessions to your daily commitments: after a weight workout, for example, it’s counterproductive to still have to do heavy work, just as it is frantically running from one place to another all day.

3. Mental relaxation

All it takes is 20 minutes of breathing exercises, meditation , stretching or an evening walk to relax your mind. Body and spirit are one: a relaxed mind helps physical regeneration.

Muscle recovery is necessary to make progress in sport

The body must rest to build muscle mass or burn excess fat and remain efficient. Regeneration takes place after physical activity and on days off between workouts .

In this phase, in fact, the body rests, regenerates the structures that have been stimulated by intense stimuli and activates itself to return to the pre-workout condition.

Supercompensation

If the training has been different or more intense than usual, the body takes advantage of the regenerative phase to improve itself and allow the muscles to support the effort more easily the next time. This process is called supercompensation. Here you find other important training principles .

How long should muscle recovery take after physical activity?

It is not possible to establish a priori how much pause is necessary to optimally regenerate the muscles and to benefit from the supercompensation process . Age, state of health, weight, general physical condition and that day in particular are just some of the determining factors.
Generally everyone is able to establish whether training can resume or not. The indicators are:

• you do not perceive muscle pain or heaviness in the joints
• you do not perceive muscle fatigue in daily movements
• you have no problem running to the bus stop, carrying heavy objects, etc…
• you feel rested and fit

Muscle recovery is always individual, but it can be said that, in the case of light or moderate effort, a 12-24 hour break is enough to fully recover. Intensive training of individual muscle groups, on the other hand, takes three or more days .

In short

• Muscle recovery takes place on the days off between workouts.
• Muscle recovery is multidimensional: training, nutrition and lifestyle are decisive factors.
• Muscle recovery is the fundamental prerequisite for success in sports.
• It is essential to provide the body with all the essential nutrients. Our Zinc and Magnesium Capsules support the immune system and increase muscle performance**.