How to recover from a very intense workout?

The goal of all training whether you are an amateur or professional fighter is to improve your performance. A well-constructed training is oriented with a preparation and a recovery phase. Recovery is essential for fitness and necessary for a quick 100% return to training, as good recovery allows muscles to return to normal and avoid potential injuries. Continuing to train without recovering can create a risk ofovertraining. Overtraining is when therecovery is not important enough or is not effective enough and that the training sessions are linked. The body is therefore not ready and fit enough to undergo new intense physical efforts, we speak of overtraining when performance drops or an injury appears.

What to do to recover from intensive training

The workouts are all different because performance improves from one day to the next and it sometimes happens that training pushes you to your physical and mental limits because it is more difficult compared to your abilities. Training that is too intense and without recovery can create trauma for your muscles and in these cases, it is the guaranteed drop in performance. We therefore give you 4 tips for recovering well after intensive training:

• Hydrate: Too obvious and yet often too neglected by athletes because drinking water must be the number 1 reflex. It is a question of rehydrating the body to compensate for the losses of intensive training and also to regulate the temperature from the body. It is preferable to drink mineral water after exercise because this type of water helps to replenish the stock of minerals but also to eliminate the acidity present in the muscles, which is responsible for aches and tendonitis. After a major effort, you should therefore drink between 1 and 2 liters of mineral water.
• Showering: logical, isn't it? After exercise, perspiration is present and staying in damp clothes means exposing yourself to getting sick. With regard to recovery, a shower will allow muscles to relax for their greater good, it is necessary to take a shower alternating hot and cold water every 40 seconds. Cold water prevents your muscles from deteriorating too much while hot water promotes blood circulation while relaxing muscles and tendons..
• A recoveryactive : there are two types of recoveries:active and passive. Neither should be neglected as they are complementary for a rapid return of metabolism to normal. However, during intensive training, recoveryactiveis obligatory. It has a strong influence on the regeneration process, resulting in better passive recovery efficiency and increased performance. After your workout, a bit of walking, cycling or yoga will help you recover better from intensive training.
• Recovery drink: A very complete recovery drink with many virtues for the body and in particular a supplement rich in carbohydrates and proteins. Carbohydrates help create more protein and allow it to be ingested by the body while protein has a direct impact on muscle recovery and the rate of absorption of carbohydrates consumed. To find all the energy intake necessary for your recovery, we advise you to take thePOST-TRAINING from NØKO Foods is ideal in the post-workout phase and will allow you to take care of yourjoints and muscles for more effective active recovery. You will find therevegetable proteins , microalgae, glycine and BCAA. It is the perfect post-workout product that provides calcium, vitamin C and magnesium that contribute to normal energy metabolism.

References

Recover after intensive traininghttps://www.vifitsport.com/fr/recovery-club/notre-equipe/gerben/recovering-after-an-intensive-training

Recover well after intense training https://biotechusa.fr/nouvelle/2016/06/10/Bien-recuperer-apr%C3%A8s-un-training-intense/#

Intensive training: best practices for recoveryhttps://marieclaire.be/fr/training-intensif-les-bonnes-pratiques-pour-bien-recuperer/