Tag Archives: exercise recuperation

How To Recuperate From Exercise Fast

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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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Coffee Helps You Recover From Exercise

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New research has shown that coffee helps you recover from exercise faster! Just by drinking a few cups of coffee with some carbohydrates, which is usually eaten by athletes just following their workouts, will boosts muscle recovery up to a whopping 60 percent and apparently solves a problem that has eluted sports physiologists until now. This study was published in the Journal of Applied Physiology and states has found a solution designed to help athletes recover faster, coffee and carbs!

If an athlete has more fuel in the tank, they will go further. What they have done is give them 50-60 percent more fuel. The athletes we asked to ingest caffeine in the form of coffee, which has no real nutritional benefit, but the results were astounding.

In this case study the athletes were told to cycle to exhaustion before eating a carbohydrate sports drink, bar or gel, along with a high caffeine dose. The caffeine dosage was the equivalent of five to six cups of strong brewed coffee immediately after the exercise routine. They found that the amount of carbohydrates that could be stored by the muscles when ingested combined with the higher caffeine dosage, was about 60 percent higher than with just carbohydrates alone. If you have 60 percent more fuel there for your next day’s weight lifting routine, Bodybuilding, running, cycling or hockey game, there is no question at all, that you would be able to go further or faster than usual.

Caffeine does have a wonderful effect on both short-term endurance and strength. It is a remarkable drug that affects both ends of the spectrum. Even if you do not want to drink 5-6 cups of coffee with your carbohydrates, you will still benefit even from 2 cups of coffee or just take a caffeine supplement. Your training will take on a whole new level using this new found help to recover faster. The benefits of coffee or caffeine just seem to keep growing!

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Electrolytes Boost Physical Exercise Performance

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Does taking Electrolytes boost physical exercise performance? Yes and will also help you recuperate much faster from exercise. Electrolytes can make a huge difference in your workouts or exercise routine performance. No electrolytes before your workout can mean low energy, feeling tired and cramping of the muscles easily and by just taking a few capsules or powdered Electrolytes you can avoid all of these problems.

Most people already know what Electrolytes are as Sodium, Calcium, Magnesium, Vitamin c, Zinc, Chromium, Potassium and Chloride, but they do not know just how much they can really benefit you during and after a workout. Electrolytes can keep your energy high during any workout and you will be able to workout much longer with a lot less fatigue. If you train with weights as bodybuilders do, Electrolytes will make you feel a little stronger than normal and will help you build muscle, or help your weight loss goals. If you are drained and all your Electrolytes are depleted from your body, you will be far weaker than normal. If you take some Electrolytes directly after your workouts or exercise routine, you will recuperate much faster and feel better.

As you can see taking some Electrolytes before during and after your workouts, will not only improve your workouts, they will dramatically improve your over-all health. Did you know that you simply cannot fully recuperate from physical exercise until your Electrolytes stores have been replaced? If they do not get replaced before your next workout takes place, you will be on a downward spiral leading to severe over training, which will result in a strength and power loss, energy loss, and loss of muscle size.

Electrolytes can come in powder or capsules form. I suggest you try to get the powdered form as it seems to get into your body the fastest of the two and you can sip on some during your workout routine. The powdered form can also be added to protein drinks or your morning coffee or tea if you wish and is a good idea to prevent dehydration. Even if you do not workout you should take Electrolytes daily, just to make sure you stay nicely hydrated, especially in the hotter weather. People who are full of Electrolytes are much healthier than people who are depleted of Electrolytes.

Taking some Electrolytes before and after exercise is a simple easy supplement to take, that can do wonders for you!

 

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