Recovery

How does recovery work?

Recovery. Simply put, almost nothing takes as much energy as building muscles. After working out, you need to supply your body with materials to build up your muscles and energy to power that process: proteins and carbohydrates.



The process

This is how it all fits together – from workout session, to what you eat, to when you’re resting:

  1. Physical exercise - When you work out, your body releases carbohydrates and breaks down muscle protein to access energy.
  2. Nutrition - By filling up on both carbohydrates and protein after physical exercise, you’re providing your body with the energy it needs to prevent the breakdown of muscles.
  3. Rest- Make sure you get enough sleep and always plan rest days in your workout routine to give your muscle cells the chance to recover after a strenuous workout session.

Diet and nutrition

Nutrition and hydration is equally important for your training as the physical strain itself, for both performance and results. All the energy that your muscles consume comes from the food you eat. Naturally, you should make sure to get enough energy for your body, or you will risk weakening it, which in turn increases the risk of injury and illness.

Normally one should eat 4-5 times a day but it does not always have to be large dinner meals. You can get most of the most important nutrients in you by eating the right kind of snack.

Before exercise

You should eat at least 1-2 hours before exercise to allow your body to absorb all the energy. It may be difficult to work out if you have a full stomach, and this may also cause nauseous during the workout.

During exercise

During exercise it is important to drink fluids. First of all, you need to drink a lot to get enough fluids for your exercise. Every human needs at least two liters a day. For an hour of intense exercise, you should drink at least another 1,5 liters to compensate the body’s consumption.

Recovery after exercise

The body has spent large amounts of carbohydrates after a workout. The blood glucose level is low, which causes the body to break down the muscles to access energy. To prevent this, we must consume both carbohydrates and protein immediately after exercise, preferably within 30 minutes.

Muscles are the most energy intensive parts of the human body. The more muscles your body is composed of, the more calories are burned. This means that whatever goals you have with your training, it is important not to let the effort break down the muscles.