 this exercise again until you have passed the regeneration phase or increase the intensity of the exercise until the movements are impeccable.
PLAN THE REGENERATION FOR AFTER THE EXERCISE
Do not leave rest in the hands of fate. Give as much importance to the intensity of your training as to post-training regeneration. In the event that you feel that your plan has not worked as expected, you can always modify it in the following weeks. 2 or 3 days without exercise per week never hurts.
In the first 45 minutes after training, the body consumes nutrients with special efficiency. Take advantage of this window of time to eat or drink products rich in proteins that favor a rapid regeneration of your body. Liquid foods such as our Whey Protein Shakes or Vegetable Protein Shakes are best suited as they should not be digested previously.
PROTEIN, PROTEIN, PROTEIN
The protein is the foundation of the musculature. It contributes to the development of muscles and maintains its volume in times of caloric deficit. It also makes you feel sated for longer than with carbohydrates. Thanks to protein foods protein foods you will be facilitating a quick regeneration after sports and in your day to day. A sweet protein bar in the afternoon instead of a bun is a good start.
WHOLE GRAINS AND COCOA INSTEAD OF PASTA AND CHOCOLATE
White flour, sugar and trans fats do not add anything to your body. Alcohol hinders regeneration and must be consumed exceptionally. Opt for whole grains, raw cocoa; in other words: do not eat processed foods because they have the least amount of natural ingredients that promote regeneration after sports. It is essential to provide your body with a wide range of nutrients . Clean foods are important suppliers of nutrients and are ideal for regenerating more quickly.
TRAIN, EAT, SLEEP
The principle is easy: the keys to a quick regeneration are a reasonable and regular training, a good diet and adequate rest . While you sleep, the body is in total rest and can regenerate without interruptions.
Those who are always in tension do not have available energy to regenerate themselves. Adapt your training sessions to your day to day. Doing physical work after exercising your muscles is as counterproductive as running from one side to the other continually stressed.
20 minutes of breathing exercises, meditation, light stretching or an afternoon walk will help your mind to rest. The body and the mind are one. A rested mind will help your body to regenerate.
The body needs rest to develop its muscles, burn fat and stay in shape. This regeneration occurs especially after sports or on days when you do not exercise.
During these periods, the body rests and reconstructs the structures overloaded by the intense stimulation of the training. The body also perfectly remembers the physical overload and regenerates the muscles to place them in the relaxed state that prevailed before the training.
In the event that the training stimulus is new or superior to the usual, the body will try to improve through pure and hard regeneration so that the muscles can face the same overload more easily in the next training session. This effect is known as super compensation.
The duration of the pauses necessary for optimum regeneration or to get the most out of the effect of super compensation varies from one person to another . Age, health, weight, physical condition and form are just some of the many decisive factors in determining the duration of regeneration.
As a general rule, you can easily notice if you can repeat the training done next time. These are the most important indicators:
- No trace of stiffness or heaviness in the extremities.
- Muscles rested in your daily movements.
- You run to catch the bus or loads with heavy objects without disheveling.
You feel generally rested and fit.
In the case of light or moderate training, a pause between 12 and 24 hours is enough to regenerate completely. Intensive training of certain muscle groups requires a break of 3 or more days . But all this depends on each person.
Finally, highlight that sport, esp