If you are engaged in sports related to high endurance, then you are familiar with high-duration workouts firsthand. Have you just started studying? Are you familiar with the feeling of exhaustion and emptiness after a workout? The next day you don't want to get out of bed at all? If any of this is familiar to you, then you are clearly faced with the problem of improper recovery after training.
The concept of duration varies somewhat for different sports. But in any case, the lesson takes place without the slightest interruptions and so much time that your body begins to work somewhat differently. During the training process, your body will constantly consume energy from the sources available to it. With a high duration, the main source will be glycogen and fats. However, it takes time and a proper diet to accustom the body to use fats as the main source of energy. In most cases, the main fuel will still be glycogen, which accumulates in the muscles and quite slowly. If you have depleted your glycogen reserves and fats are not used as fuel, the body will begin to process itself (it sounds a little scary, right?). Subsequently, this is expressed in the destruction of muscle tissue. Fatigue and lethargy after a workout indicates that your body lacks fuel and building material for recovery. By the way, proteins are the main building material. To prevent all these consequences and feel normal, it is necessary to recover properly after training . Next, I'll tell you how I do it after a long run and bike ride.
Fuel. After all of the above, it is necessary to restore the reserves of proteins and carbohydrates in the body. To do this, I use a cocktail of the following ingredients:
It is important to take this cocktail in the first 30 minutes after training . It is during this period of time that the body is most susceptible and needs fuel.
And what is your recipe?
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