6 ways to quickly and properly recover after a workout.

Mild muscle pain after training in the morning is replaced by heaviness throughout the body. And when fatigue accumulates, you especially want to quit everything. But this can be avoided if you take care of yourself after class. We talk about the main recovery methods.

Want to learn more about effective workouts? Then this is the place for you .

1. Massage

Typically, massage rooms are located right in fitness centers, and you don’t have to go far. Massage is not only a pleasant way to relax after a workout. In some cases, it provides noticeable health benefits. The correct technique helps relieve muscle fatigue and swelling, improves blood circulation and joint mobility.

2. Food

After an intense workout, you should gradually replenish your calories. But you need to do this correctly, that is, do not go to a fast food establishment or restaurant where the temptation to eat too much is great. Better eat at home, and let your lunch or dinner consist of foods that are rich in proteins and carbohydrates. This could be, for example, cottage cheese, turkey, chicken breast. They will speed up the recovery of the body and compensate for energy costs. Prepare everything in advance. Working out can make you so tired that you are too lazy to cook and ordering pizza or burgers seems like a great idea.

3. Nutritional supplements

They can be purchased at almost any sports store. Don't make rookie mistakes! Don’t buy jars of protein or L-carnitine just because all your gym friends or fitness gurus on social networks are doing it. Be sure to consult your doctor about what exactly you can take.

Food additives usually include:

• creatine - helps increase strength during training;
• protein - replenishes protein deficiency and stimulates muscle growth;
• gainers - a combination of proteins and carbohydrates that promotes rapid muscle gain and recovery after sports;
• L-glutamine - replenishes glutamine reserves, which helps you get into shape faster after serious exercise;
• BCAA is a complex of essential amino acids (leucine, isoleucine and valine) that block muscle breakdown and help the body recover faster after training.

Typically, BCAA, like many other types of sports nutrition, is available in the form of powder, capsules or tablets. Taking them after a workout is not always convenient. After all, the powder must be diluted, capsules or tablets must be washed down with water. E‑ON BCAA 2000 is both an energy drink and a complex of BCAA amino acids in the proportion required by the body: for every milligram of isoleucine and valine there are two milligrams of leucine. You can take it before, during and after training.

4. Sauna

This method can be combined with massage. A Turkish or Finnish sauna relaxes muscles and increases blood circulation. In addition, according to research by Finnish doctors, visiting a steam room has a positive effect on heart health.

If you have any heart or lung disease, consult your doctor before using the sauna. And even if you are completely healthy, do not sit in it for more than 20 minutes. The temperature in the sauna should never exceed 100 °C.

5. Sleep

It happens that after training, it is not fatigue that comes, but a surge of strength and vigor. But even in this case, it is better to postpone all energy-consuming plans (like parties) for the evening and give your body a chance to rest. Quality sleep restores the functioning of the nervous system. Thanks to this, you will be more collected and concentrated for the next workout.

The main sign that your sleep was complete is that you wake up truly rested. Therefore, try to ensure that your night's rest lasts at least eight hours.

6. Recovery training

Sometimes the day after a workout is hard to get out of bed, let alone go to the gym again. But there is no need to give your all for several days in a row. Go for a light jog, play basketball, football or volleyball, ride a bike, do yoga. According to writer and sports nutrition expert Matt Fitzgerald, training slowly while fatigued helps you better adapt to exercise.

The recovery period after training is inevitable. You need new strength and energy to continue playing sports, working on yourself and becoming better. But this period can be shortened with the help of special additives. For example, the energy drink E‑ON BCAA 2000 contains not only amino acids that promote rapid recovery, but also caffeine, guarana and ginseng extract, which will give the body an additional boost of strength.

Train and recover effectively .