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The secrets of a good recovery

  • Sports nutrition

If you are athletic or athletic, you are probably wondering how to recover well after sports. What are the secrets of a good recovery? Nutrimuscle supports you in order to provide you with useful and relevant information on the subject.

The secrets of a good recovery

There is no overall recovery, but eight phases of recovery, which when put end to end cause the muscles to progress, stagnate or regress.

To make your muscles grow, strengthen them and make them gain endurance and resistance, you have to act optimally on each of these phases so that they are as fast and as efficient as possible.

1 - Water recovery

During and after exercise, it is vital to replace the water as well as the minerals which were eliminated during the training. Poor rehydration will be associated with persistent fatigue and cramps. The integrity of the muscle mass is then called into question and general regeneration may slow down.

Water recovery should be a priority, especially in hot weather. Medical research has shown that just drinking water is not the most effective way to rehydrate, because the more water you drink, the more you will urinate (1). This water will therefore not rehydrate the muscles or replace the lost blood fluid.

Rehydration is much more efficient thanks to a combination of milk proteins such as whey mixed with carbohydrates (maltodextrin) and ZMB pidolate minerals. By using this stack right after training (whether it be weight training, cardio or sports preparation), rehydration should not take more than a few hours.

2 - Rebalance your blood pH

A muscular effort, whether prolonged or very intense, will generate acid from lactic acid produced by our muscles. This acid is a vector of fatigue. Our kidneys are responsible for expelling excess acid from the blood. But instead of leaving them on their own, we can help them by dabbing (destroying) this acid.

For this, there is a natural anti-acid: bicarbonate. Our cells naturally produce bicarbonate in order to protect themselves from the acid generated by everyday life. But they are far from producing enough to buffer the torrents of acids which pour out during an effort.

By drinking potassium bicarbonate during exercise as well as after it, it is possible to eliminate excess acid. Thus, one is more efficient during the effort and one recovers more quickly from his fatigue after the effort.

If you do not help your kidneys, acid will build up in the blood for many hours, spreading a feeling of diffuse fatigue.

3 - Energy recovery

This is an aspect of recovery which, after rehydration, should be a priority for an athlete.

It should be fast enough on condition that the body is supplied with the compensatory energy for the effort, as quickly as possible. Research has shown that muscle glycogen resynthesis is 30% faster thanks to a combination of liquid carbohydrates (maltodextrin, dextrose or waxy maize) + milk protein (whey or casein), compared to carbohydrates alone (2).

A gainer like the Musclemasse 5 is perfectly suitable after exercise.

Cereals such as oats or barley, especially in powder form, are very digestible and easy to drink with its protein powder (whey or casein). For people wishing to avoid gluten, these cereals can be replaced by powdered buckwheat.

4 - Immune recovery

Our whole immune system is thrown upside down by intense efforts.

The activity of certain immune cells will be overexcited while other defenses will be transiently inhibited. The result is an immune disorder which facilitates the onset of opportunistic diseases such as colds.

Post-exercise glutamine supplementation can reduce the extent of these upheavals and accelerate their disappearance. Also regularly use omega 3 supplementation. Prebiotics and probiotics also support the immune system by acting directly on the intestine, where many immune cells are made.

5 - Endocrine recovery

The regulation of endocrine balances is temporarily disrupted after physical exertion. These imbalances should not last more than a few hours. But in the event of overtraining, these disturbances may worsen and become chronic.

The goal of supplementation is to reduce these fluctuations, especially when it comes to catabolic hormones like cortisol. To do this, use a combination of Tribulus Terrestris, BCAA, (ZMB pidolates) and carnitine, which will optimize the natural secretion of anabolic hormones, while minimizing that of catabolic hormones.

6 - Muscle recovery

The five types of recovery we just described should take place in a few hours or even a few tens of hours, at most. On the other hand, muscle recovery is much more laborious. We realize this slowness when we have aches. These usually take several days to disappear.

Muscle regeneration will be promoted by the use of whey, Peptopro, BCAAs, and creatine, especially just after training, but not exclusively.

Indeed, muscle recovery taking place over several days, it is necessary to continue to take proteins and creatine throughout this period of regeneration. So, it makes sense to continue to supplement yourself. This applies even on rest days, because even if you haven't exercised your muscles, they still continue to strengthen and grow long after exercise. In case of intense aches, vitamin C and carnitine are also two supplements which help to eliminate this disabling muscle pain more quickly.

7 - Joint recovery

The joints are strained by sports activities. Training when your joints, tendons or ligaments have not recovered well will not seem to be a problem at first.

But chronic pain may eventually set in due to the accumulation of insufficient joint recovery. This regeneration is even slower than muscle recovery. Promote it thanks to the naturally anti-inflammatory and anti-catabolic properties of omega 3 and creatine on the cartilage.

N-AcetylGlucosamine will act as a lubricator and as a repairer of the articular cartilages. Chondroitin helps protect cartilages from degradation and catabolism, which perfectly complements the anabolic effects of N-AcetylGlucosamine.

Peptan helps nourish the tendons, which promotes their recovery as well as their strengthening.

8 - Nerve recovery

The recovery of the nervous system, especially in strength sports, is the most time consuming. Unfortunately, there are quite a few supplements that can speed it up.

Chronic fatigue can result from neglect of this aspect of recovery. When, from one workout to another, we have lost strength in the same exercise, it is typically a sign that the nervous recovery has not had time to be accomplished.

While muscle recovery can take from 2 days (for moderately intense training) to 5 days (for traumatic training), nerve recovery can take more than 10 days. The more we push our body to the maximum, the more difficult the nervous recovery will be.

It is therefore the biggest factor limiting progress and power take-off. While there are many substances capable of increasing the intensity of training (guarana, green tea, Svetol Bio or Natural Bio Booster, for example), there are hardly any supplements capable of accelerate the speed of nerve recovery. An imbalance leading to a chronic decline in strength can easily set in.

In order to help with nerve recovery, there are nerve relaxants like Yerba Mate and pidolate.

Scientific references

(1) Jamesa LJ. Milk protein addition to a post-exercise carbohydrate–electrolyte rehydration solution. Is there a dose-response relationship ? Proceedings of the Nutrition Society (2011), 70: E118

(2) Berardi JM. Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc. 2006 Jun;38(6):1106-13.

Written on 12/24/2021 by Nutrimuscle Conseil
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