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What to do with boarded muscles after workout

Usually after the first exercise, after some time, you may experience pain in the hands and feet. Your body develops delayed onset muscle soreness, in other words the stiffness of the muscles. It occurs after a large load on the body, after a pause in any sport. You begin to study harder, trying to catch up, and the muscles become clogged from unsustainable impact on them.

What is clogged muscles and what to do to relieve stress – try to understand. During an intense workout, work the whole muscle group,

increasing in its size. In the build-up of acid, and it is known that the toxins produced in the human body after unusual physical exertion .

To relieve muscle soreness after a workout, we recommend the following:

– massage the painful areas of the muscle;

– taking a shower (you only need to use warm water, otherwise the effect may be the reverse);

– the use of special vitamin complexes . Continue reading

Protein-carbohydrate window, or what to eat after a workout

Protein-carbohydrate window is the condition of the body caused by intense physical activity, in which the importance of consuming carbohydrate and protein foods especially justified.

Why the “window”? Because in this time and carbohydrates, and proteins from the digestive system into the body more rapidly than usual. At this time they are in demand as never before. Moreover, they fall into the

cells are physiologically much easier. There are different opinions about how long a period of time, but often indicated on the first 30-60 min after the end of classes.

Post-workout carbohydrates and proteins in demand and assimilate the best way for the reason that the body needs to replace worn out of energy. Therefore, the length of the protein-carbohydrate window is determinedby the recovery of energy losses (and this, nothing less – 24-48 hours – depends on the individual characteristics of each person and the degree of loading). However, the faster the body will receive the important macronutrients, the better. Since the recovery of muscles and the whole body is not the only task which could be solved using the power. Continue reading

Carbohydrate window after a workout.

The effect of protein-carbohydrate window – benefit or harm

Food after exercise

Well-known recommendation of doctors is to produce meal after heavy exercise no earlier than 2 hours. And it’s not prejudice, just recommendations are made for regular people with their lifestyle and schedule of meals, but not for athletes who are not only eating our own and other products.

Heavy fatty foods in the first hour after exercise will cause an already

tired body to spend more energy for processing, which can lead to digestive problems and pain in the stomach.

Another thing athletes whose daily diet is carbohydrate, fiber and protein in the form of drinks, supplements, vegetables and lean meat, such as chicken breast.

Such food does not require significant processing costs. But even the kind of food to take during the first 30-40 minutes after your workoutis not desirable. With the exception of special sports drinks. Continue reading

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