Only long-term exercise can hope to obtain satisfactory results. However, if the body is over-trained and it is difficult to recover, the hard work of exercise may be wasted. Recently, the well-known American fitness coach Anthony Beveragua summarized ten tips to speed up the recovery rate after exercise.

1. Accept carbohydrates. Supplementing appropriate nutrients after exercise can speed up recovery and promote muscle growth, and the human body has a tendency to absorb carbohydrates after exercise, so you should add meals after exercise, which accounts for about 20% to 30 of the total daily carbohydrate intake %. In addition, you need to consume 25 to 30 grams of protein. Remember that the fat in this snack should not exceed 10 grams, otherwise the body’s absorption rate of nutrients will be reduced.
2. Take branched chain amino acids. Taking branched chain amino acids (BCAA) between meals can ensure the smooth progress of protein synthesis throughout the day and promote muscle recovery. Foods rich in branched chain amino acids include shrimp, chicken, milk, corn and so on.
3. Use the foam roller. Using the foam roller before exercise can relax the muscles and make the body more flexible; use it after exercise to help expel toxins and lactic acid from the muscles.
4. Ice bath. Fill the bathtub with cold water, pour some ice cubes in, and let the whole body soak for 10 minutes. This method is used by professional athletes a lot and is not suitable for everyone. Use it with caution.
5. Get active. Appropriate activity can deliver blood rich in nutrients to the muscles that need to be restored, and can reduce muscle adhesions and increase the exercise capacity after exercise, such as improving muscle strength.
6. Take a nap. In addition to ensuring a good night’s sleep, you should also take a 15-20 minute nap at noon, which is not only good for heart function, but also lowers blood pressure, reduces stress, and even promotes weight loss.
7. A balanced diet. Regardless of weight loss or muscle gain, exercise alone is not enough. A balanced diet plays an important role in achieving fitness goals. Eat less fried foods.
8. Reduce the load. Within a week after the exercise, you can only use 60% to 70% of the usual weight to train. Lighter weights can promote physical recovery and give you more energy when you enter the next stage of training.
9. Replenish water. The body’s various physiological functions require water to function normally, even if it is just 1% dehydration, it will cause a 10% drop in strength. Adequate drinking water can lubricate the joints, improve sports performance, and also help to remove toxins from the muscles and reduce muscle pain after exercise.
10. Take multivitamins. After exercise, the content of free radicals in the muscles is the highest, and vitamin C, vitamin D, vitamin E and α-linolenic acid can break down free radicals. Taking them can help prevent free radicals from damaging muscles and enhance immunity System functions