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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Creatine and Glutamine What You Need To Know

If you are in the habit of routinely going to the gym, I’m sure you have heard about the supplements Creatine and Glutamine. This may bring up questions as “What are these supplements?” “How do I use them?” “Are they safe to take?” It’s your body, so you need to know what you’re putting into it. I will uncover some of the mystery of these supplements for you.

When I was first looking into the vast world of supplements, I had no idea what creatine or glutamine were or how to use them correctly. I wanted to make better muscle and strength gains in the gym and heard that these two supplements were possible ways to get such gains. I found that supplementing with both creatine and glutamine is most beneficial, but if you had to only choose to use one of these supplements, which would it be? Let’s take a closer look at these two supplements.

Creatine What Is It?

Creatine is a nitrogenous organic acid that’s naturally created in all animals with a backbone. Creatine is synthesized mainly in the liver, kidney’s and pancreas, from 3  amino acids, arginine, glycine,methionine. About 90% of all creatine is stored in our muscles and the rest in the heart, brain and testes. 1/3 of the creatine in our body is just plain old creatine and the rest is actually creatine bound to a phosphate molecule.

So what does creatine do? Creatine helps supply energy to our muscle cells. It does this by interacting with ATP (adenosine triphosphate). ATP is what your muscles go after for needed energy when they contract, it’s also needed for protein production. It releasse a phosphate molecule for energy, then it becomes ADP (adenosine diphosphate). That energy only lasts seconds, then your muscles need more ATP. This is where creatine comes in. When you workout, phosphocreatine is broken down into creatine and phosphate, that phosphate is supplied to those little ADPs and makes it ATP again! By taking creatine, you will increase the amount of ATP available in the form of energy for your muscles, which helps you workout longer and makes you stronger to boot.

Glutamine What Is It?

Glutamine or (L-Glutamine) is just one out of the twenty amino acids used to form our bodies genetic code. Amino acids are what protein is built out of and plays a part in cell support and muscle metabolism which is not shared by any other amino acids. So glutamine is actually kinda special.

Glutamine is the most abundant free amino acid in our muscles and brain. About half of our total amino acids pools are glutamine. It’s called a non-essential amino acid, but under stressful conditions your needs more glutamine than your body can produce. So very important if you exercise hard.

Glutamine is about 19% nitrogen which is the primary donor of nitrogen to your muscles. Ammonia is absorbed into organic compounds by turning glumatic acid into glutamine, so now glutamine can be used as a source of nitrogen. It is also the main energy source for your bodies immune system. Glutamine is formed in your muscles, then it is sent to your kidney’s, liver, small intestines and cells for your immune system.

If you want to make good gains in your muscle size and strength then you must give them some creatine and glutamine from outside sources as eating and or supplements.

Creatine Food Sources:

  • Meat
  • Fish
  • Poultry
  • Cranberries

Glutamine Food Sources:

  • Meat
  • Fish
  • Poultry
  • Dairy Products
  • Beans
  • Vegetables

 Creatine Supplements:

Creatine was a very popular upplement after the 1992 Olympics in Barcelona. A  few medal winners were reported to have been supplemented with creatine  for they training for their events. In 1994 the FDA approved the usage of creatine in the Dietary Supplement Health and Education Act. Creatine comes in two forms, creatine monohydrate (creatine bonded with a water molecule) and creatine ethyl ester. Creatine can be ingested in a few ways, mix it up as a powder in your drinks, pill form or a serum. Heavy weight lifters as well as bodybuilders may put themselves in to a glutamine deficiency due to the huge amount of stress they put on their muscles. This can cause a weakened immune system and a wasting away of muscles, hence the need to supplement with glutamine. There’s just not as big of hype for glutamine as there is for creatine. You can get glutamine in powder or pill form. It’s also mixed into a lot of other supplements, so check your labels.

The Benefits Of Taking Creatine

New users of taking creatine will see fast quick weight gains usually in the first few weeks, from muscle gain and water weight. The water retention will volumize your muscle cells making your muscles feel more pumped plus they’ll look bigger. An average bodybuilder taking creatine can put on about a solid 15lbs in a month. Creatine will also produce muscle hypertrophy ( bigger muscles) by increasing the number of myonuclei available for satellite cells to give to damaged muscles. Studies have even shown that creatine can inhibit fat loss and will increase your max lift in many exercises.

Many studies have shown short term use and even long term use of creatine supplements to be safe, so use it, it can be very beneficial. Take creatine before and after your workouts for best results.

The Benefits Of Taking Glutamine

Glutamine is an amino acid and if you exercise hard you use up your body’s natural stores of glutamine. If you do not replace it you going to tire your body as it has to create it on its own, so you need to help out. If you start to supplement with glutamine then your body will not have to break down other amino acids to make more glutamine. You don’t want your body breaking down your muscle protein after all that hard work you just did in the gym right? That’s exactly what will happen if your body runs low on glutamine. So supplement some glutamine before and after your workouts refill your body stores, so your precious muscle will not suffer. Remember this, muscle loss is a very good sign you have a glutamine deficiency. Also by supplementing with glutamine you will also enhance your glycogen replenishment. Glycogen is used as an energy reserve for your body, which means more energy for you for your workouts.

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Drink Coffee For Muscle Building

Many of us drink coffee daily for the pick-up we receive and extra short energy, but did you know coffee helps build muscle? The coffee it’s self not not help you build muscle, but the caffeine coffee contains does.The great benefits of caffeine helping you build body muscle mass just keeps coming in. Research from the University of Nebraska have reported that weight trained men who were drinking two cups of coffee or a similar dosage caffeine pill, about one hour before weight training raised the number of repetitions they could perform on the bench press, which of course would directly help build muscle.

Caffeine by it’s self or as found in coffee is definitely one of the cheapest substances around and so many upsides to it that it is quite incredible. Even more research has proven that taking caffeine before a weight training session will definitely help blunt the pain associated with intense weight training, but it does not stop there, it also reduces the soreness that comes afterwards in the muscle it self and will in fact actually make the muscle stronger. This is all very good news to bodybuilder’s or weight lifters looking for performance enhancing substances that are easy on the wallet.

In another coffee research study, it was reported that people taking caffeine or coffee before a weight training session allowed them to use up to five more pounds than normal on the same bench press exercise. Being able to use more weight for more reps, for longer periods will definitely put the muscle building factor in your favor!

We also see that the University of Georgia reported that taking caffeine in whatever form helped to lower delayed-onset muscle soreness after leg workouts that used negative training principal. I can still remember the days after heavy leg training and barely being able to walk normal, I did not drink coffee, nor take caffeine supplements at that time.

The key to getting all these benefits is to either take a caffeine pill, like Vivarin or No Doze, or even better yet, just drink a strong cup or two of strong coffee, which is about the equivalent of 200 mg of caffeine. Make sure you do this about 30 – 60 minutes before your weight training session. You should also make sure to take in extra water and electrolytes to off set the coffee/caffeine which can make you lose these important items needed for workouts.

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Electrolytes Boost Physical Exercise Performance

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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