The most important thing in sport is the smooth and well recover from the effort. Both after a simple or advanced training and after a match is recovery crucial. Normal damage that occurs during physical exertion should be restored as soon as possible, so that the body can continue functioning up. Thus, no piled damage, because even these miniscule damage can cause long term permanent damage and weakening of certain muscle groups or ligaments.
Whithin recovery optimizations you can speak quickly about the 4 "RE's", you can read below what they are and how important they are to you.
At the end of an effort we have an ideal zone of 30 to 60 minutes to get our body with the necessary nutrients for recovery:
Rehydrate = restore moisture balance
After an effort we still have a negative fluid balance in our bodies. By drinking about 300-500 ml in the first half hour and 1 liter divided over small sips the next two hours will normalize again this moisture and help ensure the restoration of the hydro-mineral balance. If properly applied, increases hydration to activate the elimination of waste through the kidney. In addition, it also helps to remove the acid present by the exertion float out of the body.
Refuel = energy refueling
On the level of carbohydrates, it is important to take fast carbohydrates sufficient within the first half hour. They provide the necessary energy so that the body's recovery process can start immediately.
Replenish = Replenishing nutrients
It is important to take rapidly absorbing proteins immediately after exercise. These proteins contain BCAA's, essential amino acids which the body can not create itself. They are the components of muscle proteins causing the muscle to be maintained. The use of a well-balanced recovery shake takes care thanks to its specific proteins for the natural promoting the repair of damaged muscle fibers.
Rebalance = vitamin / mineral restore balance
During the exercise, the body uses various vitamins and minerals in order to function, to create energy, and to accomplish the over 300 biochemical processes in the body.
It is therefore important to supplement the reserves of the body both in terms of vitamins and minerals, so the body can function further on the rest of the day / week.
Recovery is none of the four REs but the collective name of the whole process that you support so that you can recover immediately after each exercise. A good recovery process prevents easier:
- Stifness/ pain of the muscles
- Muscle Damage
- Decrease in muscle mass
- Muscle fatigue after physical exertion
- Fatigue / feeling empty