How To Recuperate From Exercise Fast

Most people who train with weights or exercise, want to know how to recuperate from exercise fast. One of the main reasons people fail to continue exercising is the long recuperation after exercise, or to be blunt, the recuperation pain! For most people, normal recuperation takes about 48 to 72 hours to get you back to normal again. There are however some tips and strategies to speed up your recuperation and even lessen the sore muscle pains.

If you just exercise and really do not take in good amounts of water, good food, electrolytes, vitamins and minerals after, your recuperation times will much longer. Your body gets broken down while weight training or exercising and must start to re-build right after you are done. So lets assume you have just finished a weight training session, here is a guide line to follow right after for very fast recuperation times. Take about 10-15 minutes between each step.

  1. In 2 cups water, combine powdered electrolytes and some BCAA’s (Branched Chain Amino Acids) plus some Vitamin C.
  2. Drink a protein drink such as whey protein or a glass or 2 of milk.
  3. Have a cup of coffee, this helps to speed things up, reduces muscle pain, helps pull in carbs into the muscles which hold water, which helps to speed recuperation.
  4. Time to eat! Have a meal with protein, carbs, vegetables.
  5. Stretch area’s you hit during training, then either sit back and relax or sit in a warm bath and relax. If in the bath add some Epsom Salts to your bath, good for your muscles aches and pains.
  6. Make sure you get a good night sleep.

Of course if you are a serious weight trainer you will need much more protein, carbs and so on about every 2 hours. If you are just doing a regular exercise routine that is more mild and not high impact, you do not need to do as much.

Here are some tips that you should do after a workout, as doing these will actually slow down your recuperation times.

  1. Drinking Alcohol.
  2. Smoking (includes recreational drugs).
  3. Being stressed out.
  4. Being to active not resting enough.

If you are serious about reducing your recuperation times, it would be wise to follow these steps. Of course there are other tips or strategies that can also help speed up recuperation as stretching your muscles, but these are easiest and fastest to apply.


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BCAA’s Boost Muscle Size And Testosterone

BCAA’s or branched chain amino acids are grouped in with the most beneficial, most effective supplements in any sports nutritional program. The essential BCAA’s leucine, isoleucine, and valine are of high importance for all athletes, as they are metabolized in the muscles, not in the liver. All the other amino acids are regulated by the gut and liver then circulated in the body. BCAA’s essentially are protein that is used as “fuel” and when the stores of BCAA’s have been depleted, the body catabolizes the lean muscle to get more energy. Keep your BCAA’s high, the body will not eat your lean muscle, thus allowing you to have continued muscle growth, keeping the body in an anabolic state.

BCAA’s Benefits:

  • BCAA supplementation lowers lactate levels after exercise or weight training.
  • BCAAs may increase growth hormone (GH) circulation, as seen in studies. (De Palo EF et al 2001).
  • BCAA supplementation has shown a decrease serum concentrations of the enzymes creatine kinase and lactate dehydrogenase which will decrease muscle damage and help recovery (Coombes JS, McNaughton LR 2000).

BCAAs also have shown to offer powerful effects in increasing testosterone levels and decreasing cortisol levels (Cortisol is an enemy to muscular development) Ball State University.Testosterone levels during intense workouts jumped nearly 50% above normal with BCAA supplementation. These effects alone can keep you in a positive muscle building zone, while helping to decrease fat.

Consume 2.5g (1/2 tsp) or equivalent capsule dosage of  BCAA’s 15 minutes before and directly after exercise or weight training, along with some electrolytes (take dosage according to directions on product is best). BCAA’s in capsule form are very easy to take, but in the powdered form will not mix easily in fluid. A simple method that is used to take in powdered form, is to put the powder directly in your mouth and wash it down with fluid.

BCAA Content Of Food Sources (grams of amino acids/100 grams of protein)

  • Whey protein isolate is 26% BCAA’s (best)
  • Milk protein is 21% BCAA’s (Good)
  • Muscle protein is 18% BCAA’s
  • Soy protein isolate is 18% BCAA’s

As you can clearly see, it most certainly is a smart choice to add some BCAA’s supplements to your workout program, especially if you are looking for boosting muscle size and testosterone levels.


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