How to recover the most efficiently? - Diet & Supplementation Tips

The importance of recovery in maximizing training results.

Recovery after a workout is the main factor that determines the efficiency of any anabolic process in the body - whether we progress or not. In this article, we'll first look at the muscle recovery process and how it affects our gains.

Rigorous exercise triggers a number of chemical and biological processes in the body. These include the accumulation of lactic acid in the muscles, an increase in the use of carbohydrates, fats, and water, damage to muscle fibers, an increase in creatine kinase levels in the blood, and a surge in cortisol levels. As a result, individuals may experience delayed onset muscle soreness (DOMS) a few hours or days after exercise, when the body begins to recover vigorously.

Muscle recovery usually takes up to 24-72 hours, depending on the intensity of a training session, genetics, caloric intake (with special attention to macronutrients such as proteins), hormonal environment, etc. During this time, the organism adapts to the stress factor (training) that has forced it to make a high energy expenditure physical effort. It strives to reduce inflammation, rebuild and strengthen damaged muscle fibers, replenish glycogen stores, and accumulate water to create a suitable environment for all recovery processes.

At this point, it's important to emphasize that the majority of recovery processes in the body take place while we sleep. For this reason, sleep is the most powerful recovery-enhancing tool; neither AAS nor other PEDs will ever be able to replace it. How can you optimize your sleep? I explained it in this article

Diet tips to improve regeneration:

- consume at least 2g of proteins per kg of body mass. Proteins are the primary building blocks of muscle. Without their optimal intake, the body won't be able to fully recover, strengthen and enlarge muscle fibers

- up to 4 hours before sleep, consume a meal rich in carbohydrates (40-60g)

- 2 hours before sleep, proteins (20-40g), while avoiding fats and simple sugars. This will improve sleep quality and promote overnight GH and IGF-1 release

- avoid prolonged caloric deficit. Focus on intensive/extensive training sessions only while keeping a caloric surplus

- maintain caloric surplus (at least 250 kcal over the total metabolism)

- if you're over 25% of body fat, focus on fat reduction. High BF creates an unfavorable environment for regeneration processes by enhancing inflammations and disrupting the appropriate functioning of the endocrine system. 12-24% of BF is the most optimum range

- several studies have shown that the best diet for athletes is one rich in carbohydrates and proteins ("high-carb"). It will improve performance during training as well as recover. Put it to use

- drink at least 3.5l of water daily. Water is an indispensable part of every anabolic process occurring in the body. Without appropriate daily intake, anabolism will be severly disrupted

- straight after your workout, replenish your glycogen stores by eating a snack rich in carbohydrates (30% for high GI, 70% for low GI). This will allow your body to use a very anabolic hormone - insulin

- consume a high protein and carbohydrates meal up to 3-4 hours after a training session. This will improve muscle protein synthesis and enhance anabolic processes

- avoid alcohol consumption during training days (it will disturb protein synthesis and firmly slow down regeneration)

- make sure to eat a meal with complex proteins before going to bed and shortly after waking up

- additionally, spreading protein intake throughout the day, e.g., once per 2-3h, will guarantee you the highest muscle protein synthesis ratio

Supplementation tips to improve regeneration:

- if you have troubles falling asleep, supplement 1-5mg of melatonin 1 hour before sleep time

- supplement 5g of creatine monohydrate and 10g of Arginine every day. It will lead to increased growth hormone secretion

- consume foods reach in GABA before sleep time. Research has proved that it will increase GH levels and improve sleep quality

- 1-2g of NAC will firmly help to reduce inflammations. However, it should be taken away from training session (at least 8hours), as inflammations induced via training are necessary to induce processes that leads to super-compensation

- supplement Rhodiola Rosea (600mg) every day on an empty stomach. It will improve central nervous system functions and counteract both physical and mental overtraining

- supplement ashwagandha (away from training session), best in the afternoon. It will help to reduce cortisol levels and naturally boost testosterone release

Additionally, during non-training days:

- massage and stretch sore muscles (improved circulation will accelerate regeneration process)

- take a sauna bath (read more about anabolic sauna): https://www.patreon.com/posts/beneficial-of-28243254 )

- relax both physically and mentally

- take a cold shower

- perform low-intensity active recovery (e.g., walking)

- avoid blue light (emitted from, e.g., phone screen) up to 2 hours before sleep time (this allows the organism to release melatonin properly, reduce cortisol level and improve sleep quality)

Also, all doping agents increasing growth hormone secretion, enhancing muscle protein synthesis (also all of steroid frequencies), testosterone and DHT secretion or preventing central nervous fatigue will come in handy.