bodybuilding recovery

Recovery - the third and final factor in bodybuilding. In his time, when I started to do body-building - re-read a lot of books and articles on the Internet on this topic, but strangely enough, many of them contradict each other. Sometimes the impression that the man who wrote these articles are in General any relationship to bodybuilding has not.
I'll try a little bit to talk about it. Firstly the recovery process, as all other processes in our body - each of the individual. It explains the different rates of progress bodybuilders. But there is a fundamental moments, considering that you can achieve maximum results.

The first is the post-workout nutrition. It was after training our body most active (approximately 3 hours) in the recovery plan. This is a key point... At this point opens the first «carbohydrate loading window». After the quality of the training the body with incredible speed of trying to compensate for the spent energy, restore the damaged muscles and stock up on plenty of protein. He is something like a student who accidentally discovered that he had an exam tomorrow and trying to learn the entire course of higher mathematics for the night. Now, in this moment, in any case, you cannot leave the body without food. Somehow read the article - it is a man after a workout three full meal arranged. I have tried and can't. It's too much, although I am sure that effectively. In the first 15 minutes after the training you need to be sure to drink or protein or take amino acids. In my opinion, the best protein, because it still is carbohydrates. This immediately gives the body the party of «building materials». Next, a maximum of one hour and a half (the better in 30 minutes - 40) - a fully-fledged meal, rich in proteins and carbohydrates. After an hour and a half it is desirable for another full meal. If is not climbing - just a little protein and carbohydrates, and in the extreme case, the protein.

Post-workout nutrition is very important moment, to be able to afford to disregard it.

The second is the power supply before bedtime (for an hour and a half). This is the second «carbohydrate loading window».eat plenty of before sleep is not necessary. A relatively small amount of protein and simple carbohydrates or protein shake.

Third, it's the sleep itself. During sleep the body is restored. In a dream increases protein synthesis in the body (it is for this we eat before bedtime), otherwise the increase will be nothing. And a dream must be at least 7 - 8 hours a day.

About eating before bedtime there are a lot of contradictory opinions, but most of the bodybuilders, which I know for.

And the fourth is to 48 hours after the workout. In these hours the body more active. If trained a group of muscles completely restored within 7-8 days, that approximately 40-50% of it can be restored within 48 hours after the workout. In this period of time is eat and entertain the most qualitatively. Although in most cases, the bodybuilders it is a continuous process. And again, the speed of the recovery of muscles depends on the particular body.

Friends, this is only the main points of recovery in bodybuilding. A very important role in this is played by the power. This is a very large topic, about which you can find on our website silavtele.ru in section «power supply», as well as to learn more about the (physical) restoration of muscle.