How to recover after long workouts

If you exercise associated with high endurance, you are familiar with the training of high duration. Just starting? You know the feeling of exhaustion and devastation after a workout? The next day, I did not want to get out of bed? If any of this is familiar to you, then you are clearly faced with a problem of improper recovery after workouts.

For different sports concept duration varies somewhat. But in any case the activity takes place without any interruption, and so much time is that your body begins to work a little differently. In the process of training your body will constantly consume energy from sources available to him. When high durability is a major source of glycogen and fats. However, it takes time and proper diet to train the body to use fat as the main source of energy. In most cases, the basic fuel will still glycogen in muscles which accumulates and quite slow. If you have exhausted its reserves of glycogen and fat are not used to fuel the body begins to process itself (sounds a bit scary, is not it?). Subsequently, it is expressed in the destruction of muscle tissue. Fatigue and lethargy after a workout says that your body does not have enough fuel and building material for reconstruction. Incidentally, the basic building blocks are proteins. To prevent these consequences, and feel okay,

necessary to properly recover after a workout. Next, I'll show you how I do it after a long run and velozaezda.

1. To run a long training is considered to be more than 1 hour without traffic stops. Cycling - over 2 hours.
2. Do not stop immediately after training. You need to slow down gradually. It is best to slowly like 15 - 20 minutes.
3. Restore the lack of water in the body. I think it's the first thing I want to do each athlete after a workout. Do not limit yourself in the liquid. It is best to drink mineral water with a high sodium content. In the course of employment with the salt comes out later, and its level must be replenished. I prefer Essentuki №4. Although it is possible, and just a little salted water (salt pinch 0.5 water).
4. Shower. Water relaxes. Do not wait for some time and with jets of water themselves comfortable for temperature. I prefer cool.
5. Cold water. After the running leg muscles are very tense. Cold water not only helps cool them but also has the effect of massage - accelerates blood flow. Professional athletes even take a bath with ice. I simply stand under ice-cold showers a couple of minutes. Warning - if you are prone to vascular spasms, do not do it.

Fuel. After all of the above is necessary to restore stocks of proteins and carbohydrates in the body. For this I use a mix of the following ingredients:

• 300 ml of milk.
• 30 g protein. I use protein Power System.
• 40-50 g of powder for sports drinks. For example Carbo Power.
• 1 banana.
• A handful of frozen or fresh berries.
• Ice to taste.

It is important to take this cocktail in the first 30 min after training. It was during this period of time the body is most receptive and needs fuel.

1. Feet up! Allow to rest the tired legs. Just Cast them up on the wall and lie down as 10 - 15 minutes.
2. Sleep. This is the best restorer. If you can allow yourself to take a nap for 30 minutes.
3. Coffee. After sleeping for a coffee.
4. That's all. Recovering so I can move on to the next workout. For example, after 2 to 3 hours and Running recovery like I quietly spend 1.5 hour strength training in the gym.

And what is your recipe?

A photo: Shutterstock