Pharmacological means of restoration
Various medicinal substances have been used by medicine for many centuries for the treatment and rehabilitation of humans. IN last years Some low-toxic biologically active drugs are purposefully used in sports practice to accelerate recovery, actively replenish spent plastic and energy resources, and selectively control the most important functional systems of the body during heavy physical exertion. The use of low-toxic pharmacological reducing agents is also justified in the process of physical preparation for professional activity, health-improving physical culture.
- Vitamin preparations
2. Decamevit.
Strengthens the protective functions of the body, accelerates the course of recovery processes, and prevents the aging process of the body. Dosage: 1 tablet 2 times a day for 2-3 weeks. 3. Undevit. Used for recovery after major
physical activity
. Dosage: for speed-strength work, 2 tablets x 2 times a day for 10 days, then 1 tablet x 2 times a day for the next 20 days; when working for endurance - 2 tablets x 2 times a day for 15-20 days.
- 4. Glutamevit. Accelerates recovery processes during periods of heavy loads, increases physical performance in mid-mountain and hot climates. Dosage: 1 tablet x 3 times a day for 2-3 weeks.
1. Potassium orotate - has an antidystrophic effect, is prescribed for prophylactic purposes to prevent myocardial overstrain, heart rhythm disturbances, for the prevention and treatment of liver pain syndrome, for diseases of the liver and biliary tract. Promotes growth muscle mass. Recommended dosage: 0.5 g 2-3 times a day. With prolonged use, allergic reactions may occur.
2. Riboxin - is directly involved in glucose metabolism, activates pyruvic acid enzymes and ensures the normal respiration process. Enhances the effects of potassium orotate, especially during endurance training. Indicated for acute and chronic myocardial overstrain, for the prevention of heart rhythm disturbances, liver pain syndrome. Recommended dose: 1 tablet 4-6 times a day, course - 10-15 days.
3. Cocarboxylase is a coenzyme of vitamin B. It takes part in the regulation of carbohydrate metabolism, normalizes heartbeat, reduces acidosis. It is used after heavy physical exertion in case of myocardial overstrain and coronary circulatory failure. Recommended dosage: intramuscularly or subcutaneously 0.05-0.1 g once a day, course - 15-30 days. Usually used in combination with other reducing agents.
4. Cobamamide is a natural coenzyme form of vitamin B. Activates metabolic and enzymatic reactions, the metabolism of amino acids, carbohydrates and lipids, the absorption and synthesis of proteins, and other life support processes of the body. Recommended dosage: 1 tablet 3-4 times a day. Usually taken together with carnitine.
5. Carnitine is a natural water-soluble amino acid, widely present in all tissues, but especially in skeletal muscles and myocardium. Anabolic non-hormonal agent. Participates in biochemical reactions that ensure the onset of muscle activity, and in the metabolic support of this activity. Accelerates the metabolism of fatty acids in case of myocardial damage. It is used for intense and prolonged physical activity in sports and professional activities. Recommended dosage: 1-2 teaspoons 2-3 times a day.
6. Lipocerebrin is a preparation from the brain tissue of cattle containing phospholipids. It is used in sports practice during periods of intense training and competition, during fatigue and overtraining, loss of strength, hypotension and anemia. Recommended dosage: 1 tablet of 0.15 g 3 times a day, course - 10-15 days.
7. Cerebro Lecithin - lecithin obtained from bovine brain tissue. Used for heavy physical exertion, exhaustion nervous system, general loss of strength. Recommended dosage: 3-6 tablets of 0.05 g each for 10-15 days.
8. Food supplement "Tonus" is a concentrated biologically active product based on pollen collected by bees. Rich in easily digestible proteins, fats, mineral salts, as well as vitamins, enzymes and hormones necessary for the human body. "Tone" helps normalize metabolism, increase efficiency, enhance the body's protective functions, and counteract aging. The most effective use of this drug is in early spring and late autumn (when the seasons change).
- Energy drugs
1. Asparkam, Panangin - contain potassium and magnesium salts. Eliminate the imbalance of potassium and magnesium ions, reduce myocardial excitability and have an antiarrhythmic effect. They are used during heavy physical exertion to prevent myocardial overstrain, during training in hot climates, and also during weight loss. Recommended dosage: 1 tablet 2-3 times a day, course - 10-15 days.
2. Calcium glycerophosphate, calcium gluconate - the use of these drugs is associated with the important role played by calcium in the vital processes of the body. Calcium ions influence metabolism and are necessary to ensure the transmission of nerve impulses, contraction of skeletal muscles and myocardium, and for the normal functioning of other organs and systems. A lack of ionized calcium in the blood plasma leads to tetany. These drugs are used during heavy physical exertion to prevent muscle injuries and speed up recovery, as well as in cases of fatigue and exhaustion of the nervous system. Recommended dosage: 1-2 tablets 3-4 times a day before meals.
3. Glutamic acid- amino acid. Stimulates oxidative processes in brain cells, increases the body's resistance to hypoxia, improves heart function, and accelerates recovery under heavy physical and mental stress. Recommended dosage: 1 tablet 2-3 times a day after meals, course - 10-15 days.
4. Methionine is an amino acid. Regulates liver function, accelerates the course of recovery processes during heavy physical exertion. Recommended dosage: 0.5 g 3 times a day an hour before meals, course 10-30 days, but after a 10-day intake it is recommended to take a break for 10 days.
- Adaptogen group
1. Ginseng - preparations based on it have a tonic effect on the body, stimulate metabolism, prevent the development of fatigue, exhaustion and general weakness, and increase performance. Available in the form of tincture, powder, capsules and tablets. Ginseng tincture is used 15-25 drops 3 times a day in a small amount of dissolved baking soda, course -10-15 days.
2.Eleutherococcus extract - used for the same indications as ginseng. At the same time, Eleutherococcus has a stronger antitoxic and radioprotective, antihypoxic and antistress effect. In sports medicine it is used as a tonic and restorative agent during heavy physical exertion and fatigue. Recommended dosage: 2-5 ml 30 minutes before meals in the morning for 2-3 weeks.
3. Schisandra chinensis- taken in the form of tincture, powder, tablets, decoction of dried fruits, or add dry fruits or fresh juice to tea. Schisandra is a kind of biostimulant, toning the central nervous system, cardiovascular and respiratory systems, and increases resistance to hypoxia. Used to activate metabolism, accelerate recovery of the body during heavy physical exertion, to increase performance, in case of fatigue and overtraining. Contraindicated in case of nervous overexcitation, insomnia, hypertension. Recommended dosage: 20-30 drops 2-3 times a day for 2-4 weeks.
4.Aralia Manchurian. Based on their action, preparations from this plant belong to the ginseng group. Used as a tonic to increase physical and mental performance during recovery periods after training, as well as to prevent fatigue and asthenic conditions. Available in the form of tincture of Aralia roots, as well as Saparal tablets. The tincture is taken 30-40 drops 2 times a day in the morning for 2-3 weeks; Saparal tablets are taken after meals, 0.05 g 2 times a day in the first half for 2-3 weeks.
5. Golden root (radiola rosea). The drug from this plant is available in the form of an alcohol extract. Optimizes recovery processes in the central nervous system, improves vision and hearing, increases the body's adaptive capabilities to extreme factors, and increases performance. Recommended dosage: 10-40 drops of extract in the first half of the day, gradually increasing the dose. Course - 1-2 months.
6. The temptation is high. A tincture made from the roots and rhizomes of this plant has low toxicity and is inferior in psychoenergetic effect to ginseng and other drugs of this group. It is recommended for the occurrence of so-called peripheral forms of muscle fatigue, asthenia, and in states of physical detraining during periods of heavy loads. Dosage: 30-40 drops 2-3 times a day before meals.
7. Maral root (Leuzea sofloroides). Available in the form of an alcohol extract. Used as a stimulant that increases performance during physical and mental fatigue. Recommended dosage: 20-30 drops 2-3 times a day.
8.Sterculia platanofolia. An alcohol tincture from the leaves of the plant is used. It does not contain potent substances, therefore it has the “mildest” psychostimulating effect compared to other ginseng drugs. Take when a state of lethargy, fatigue, headache occurs, bad mood, asthenia, general weakness, decreased muscle tone and after infectious diseases. Recommended dosage: 10-40 drops 2-3 times a day for 3-4 weeks. It is not recommended to take the drug for a longer period of time or at night.
9. Pantocrine - a preparation made from deer antlers. Available in the form of an alcohol extract, in tablets and in ampoules for injection. It has a tonic effect in cases of fatigue, the occurrence of asthenic and neurasthenic conditions, myocardial overstrain, and hypotension. Used during increased physical activity to prevent adverse disorders in the body and speed up recovery. Recommended dosage: 25-40 drops or 1-2 tablets 30 minutes before meals, 2 times a day for 2-3 weeks.
10.Health cocktail. This is an original health-improving nutritional cocktail with complex effects, consisting of extracts of natural plant biostimulants, adaptogens and milk components. Developed by specialists in aviation, space and marine medicine. It has no analogues in the world. It is produced in the form of a powder, packaged in special packaging, allowing it to be stored for a long time under normal conditions. The use of this environmentally friendly drug helps normalize metabolism, increase immunity and the body's resistance to various diseases, relieve fatigue and stress, and increase vitality. It reduces the risk of myocardial infarction and the likelihood of developing atherosclerosis, reduces allergenicity of the body and the consequences of radiation exposure. In persons physical labor This cocktail increases the body's resistance to intense stress, the speed of motor reaction and improves overall performance. The health-improving effect of the cocktail is observed after a course of taking it for 15 days and lasts up to 1.5-2.0 months after the end of the intake. Preparation procedure: add 25 g of dry powder to 100 ml of water, mix and let stand for 15-20 minutes. Can be consumed as a cocktail or ice cream.
Muscle recovery - This actual topic for any sport, since, all other things being equal, the more often and more intensely an athlete trains, the faster he progresses, and in order to train more, more often and more powerfully, it is not necessary -ho-di-mo to recover after training. So, absolutely any athlete is looking for a way to speed up the process of restoring new life. Is it possible? Yes it is possible! Moreover, this needs to be done. This topic is especially relevant in high-speed sports, since technical skill in this case plays a lesser role than in gaming disciplines or martial arts. In connection with this, it is not necessary to understand basic principles restoration and auxiliary ways of improving it.
Firstly, it should be understood that different systems organisms have different deadlines and the pos-le-do-va-tel-ness of the restoration. That is why the regeneration of muscle tissue never begins until the moment of complete restoration of the energy systems. In connection with this, during the training process, some systems are constantly not restored, which, in the end, can lead to « plateau » , therefore it is necessary in g-do-vom tre-ni-ro-voch-nom plan Take this into account and compose macro cycles in accordance with this. Secondly, you should understand that there are basic things, and there are secondary ones. The basic conditions of recovery include nutrition and sleep, and the secondary conditions include everything else. And if you don’t comply with the basic conditions for restoration after re-training, then no secondary ma-ni-pu -la-tions cannot replace this!
Basic recovery factors
Nutrition: a fundamental recovery factor, since if there is a lack of one or another macro or micronutrient, the regeneration of organic tissues and energy systems will be significantly slowed down. Many people think that the most important nutrient is protein, because all the magazines scream about how important it is. protein . But the magazines are shouting about this only because protein costs much more gay-not-ra , but, in fact, it is the coals that have the principal significance. And it is precisely for this reason that all strengths, for which the presence of abs does not play a significant role, allow themselves to have “ excess weight" So, remember , the higher the calorie content of the food, the faster you will recover! On the other hand, it’s just as pointless to eat up so much that you can then “dry” it all, losing the accumulated results. It is recommended to count calories and eat according to circadian rhythms. You can read more about this here: men's diet ; bio-logical rhythms .
Dream: is the same fundamental factor in muscle recovery as nutrition, since it is impossible to compensate for its inadequacy. You need to sleep at night, at dark times of the day, because at this time you work most of all, pain Moreover, when a person sleeps from 10 pm to 6 am, this allows for the greatest production of growth hormone. You should sleep at least 8 hours a day, and preferably sleep all 10: 8 hours at night and 2 hours during the day. It’s clear that not everyone can imagine such a schedule, but you need to strive for the ideal! It is especially important to sleep during sleep, since the utilization of subcutaneous fat tissue occurs most intensively in sleep, and therefore , we can say that the more you sleep, the faster you feel.
Recovery training methods
Split: We are not talking about organizing a training schedule by muscle group, we are talking about dividing the training. The shorter the workout, the faster you can recover after it. And the point is not that the author needs a “boat”, like ma-te-ro-mu “ka-pi-ta-nu”. The point is that the total time required for muscle recovery between three workouts will be shorter than the time that will not be needed -di-mo for restoration, in the event that you put the volume of three training sessions into one. For example, if you perform 6 exercises of 5 sets of 5 reps per training, then you will need to beat for recovery. innovation time equal to n. If you have completed 2 exercises in the morning, go home, sleep, then come back to the gym in the afternoon and you complete 2 more exercises, then rest again and by the end of the day you have completed 2 more exercises, then it’s time for a complete recovery niya will be equal to n-1. At the same time, the intensity of shorter training sessions will increase. Therefore, if you train 3 times a week, it is better to divide the same volume into 6 times.
Warm-up and cool-down: two very important factors muscle recovery, since both help prevent injury, and also allow you to quickly restore energy after training. And you remember that the muscles begin to recover only after the energy has been restored! Same-boy, to the post-le-tre-ni-ro-voch-but-mu-res-sta-new-le-niy warm-up has nothing to do with it, it is more needed to prevent injuries from rotating, but it is necessary for this. What the hell? It’s possible in a minute to speed up the process of removing lactate from the muscles, and this is the first thing you don’t need to do in order to start re-ge-ne-ra-tion energy-ge-ti-ki.
Toning workouts: Another excellent training method for accelerating recovery, the essence of which is to conduct light training. You can run in the morning, or “pump up” with light dumbbells, getting the blood going, in general, doing something that allows you to achieve pumping. For what? Then, together with the blood, hormones and nutrients enter the muscles, so the body quickly removes products from them and receives full resources for their restoration.
Stretching: This method largely repeats the previous one, but it is worth highlighting separately due to the fact that toning training and stretching can be carried out in parallel. You can look at the exercises for stretching. This method can be used not only as a way to accelerate muscle recovery after training, but also as a way to improve speed. power ha-rak-te-ris-tik. Stretching helps to avoid injuries, improves muscle feeling, contributes to the development of technical skills and, in general, is an important aspect of the training.
Procedures to speed up recovery
Massage: more effective procedure, if we are talking about muscle restoration, but it is more time-consuming and financially demanding. If you are a completely poor student, then you can fatten yourself, although this sounds ambiguous. Sa-mo-mas-sazh This is not a completely effective procedure, and it is recommended to perform it even if you can afford a massage therapist. If you are a crazy fan and you have a friend who is the same crazy fan as you, then you can study the procedure sport-tiv-no-go mas-sa-zha and don’t spend money on pro-fes-sio-nal-no-go mass-sa-zhis-ta.
Drugs to speed up recovery
Steroids: The most effective of the additional methods of muscle recovery, this is why d-oping is so popular in professional sports. Without observing the basic facts, the steroids, of course, will not work. But, if an athlete trains correctly, eats and sleeps adequately, then if he uses steroids his progress will be much faster. We can say that all other methods of accelerating recovery are nothing compared to steroids! Does this mean that we are re-co-men-du-eating steroids? Not at all! Steroids are harmful
, and the harm they cause is not consistent with the benefit they can bring to the amateur. As for professional sportsmen, they, unfortunately, have to use doping, since The “natural” is no match for the “chemist”. And, nevertheless, the use of do-pin-ga in pro-fes-sio-nal dispute pro-ti-vo-re-chit sports ethics!
Sports pit: to main products sports nutrition, which can speed up the process of recovery after training should be attributed isotonics , creatine and ami-no-kis-lo-you. All these preparations accelerate the process of resynthesis of energy systems, and you remember that the restoration of muscle structures begins only after how the energy has been restored. Isotonics should be drunk during training, amino acids before and immediately after, and creatine should be taken outside of training, since this is an additional how about the effect of coping. All other sports nutrition products are either low-effective in the sense of accelerating recovery, or pre-designated for solving other problems.
Conclusion: the most important thing that is necessary for a quick recovery after training is to eat and sleep correctly. Frequent and short training sessions, light training sessions, and a cool-down at the end can help you recover faster. developing training, stretch-ching, massage, hardening and special preparations designed for re-syn-te- for energy systems.
The benefits of natural products and cocktail recipes
Desired result from physical training, including in bodybuilding, can be achieved much faster by using products that promote proper restoration of muscle tissue.
During physical activity, the muscles receive microtraumas - the muscle fibers then recover over the next 48 hours. This process is accompanied by the release of lactic acid - one of the reasons in the body after.
Using natural products for muscle recovery activates the formation of muscle tissue and also removes waste products from the body.
Benefits of natural products
The main advantage of natural food is its taste, to which a person has become accustomed since childhood. Also, the undoubted advantages of natural nutrition are:
- no side effects;
- persistence after termination;
- availability and relative cheapness.
About nutritional value
Your post-workout recovery diet should include certain components.
The human body, after intense physical activity for 0.5-1.5 hours, uses them immediately, replenishing glycogen reserves in the liver. Fat is not deposited in the depot.
Carbohydrate foods that restore strength and energy include honey, sweet fruits (especially bananas) and berries. After intense workouts lasting more than an hour, it is recommended to eat dark-colored berries (currants, blueberries, blackberries).
Animal proteins.
Eating natural light not only provides adequate nutrition to the body for muscle recovery, but also blocks the synthesis of cortisol (the rage hormone) and activates the formation of anabolic hormones. The latter are necessary for the complete recovery of the body after physical activity.
Revitalizing cocktail
To prepare, beat with a mixer a mixture of the following components:
- milk – 200-250 ml;
- banana - 1 pc.;
- egg;
- honey - 20 g.
The drink is very tasty, quickly restores, and you can diversify it with a pinch of vanillin.
Finely chop two or three stalks of celery, lightly salt and grind. Then 2 chicken eggs hard boil, cool, peel and cut into slices, mix with prepared celery, pour over juice from half an orange.
If desired, the dish can be combined with yogurt, walnuts, as well as fish or lean meat.
After training, you should not forget about the drinking regime. It is advisable to drink mineral water, without gas, at room temperature, in small portions - 20-30 ml at intervals of 20-30 minutes. You can add 100 ml of freshly squeezed orange juice to a liter of water.
Remember also that within 4-5 hours after training you should not drink strong tea, cocoa and chocolate to prevent the synthesis of cortisol.
1. Eat appropriate, high-quality calories. Overtraining, low body fat and a low-energy diet have one common feature: A catabolic environment that interferes with recovery.
2. Sufficient amount of water. For many years, water has been the main additive. Drink at least 40 grams of water for every kilogram of body weight.
3. Every meal should include high-quality proteins and fats. When it comes to carbohydrates, to avoid inflammation, eat nutrient-dense plant-based carbohydrates. That is, give preference to meat, eggs, nuts, saturated fats, olives, avocados, coconuts, and load up on vegetables and berries.
4. Increase your amino acid intake. Each meal should contain at least 10 grams of essential amino acids.
5. After your workout, be sure to drink 20 grams (dry product) of fast-absorbing whey protein. Whey is an excellent source of BCAAs, and it also provides the body with essential amino acids for faster tissue repair.
6. Eat foods with high content zinc, such as meat and shellfish (most a large number of zinc is found in oysters). Zinc plays a big role in the recovery process, as it increases glutathione, which accelerates the removal of waste products from tissues after training and stress.
7. Antioxidant-rich fruits such as blueberries, pomegranate, kiwi and pineapple can help reduce inflammation and speed up the recovery process.
8. After training, add concentrated tart cherry juice to water - it reduces muscle pain, speeds up recovery and improves sleep quality.
9. Eliminate alcohol from your diet, except red wine. Alcohol slows down the elimination of waste products from the body and causes oxidative stress. Alcohol also increases aromatase activity, which leads to an imbalance in the hormones estrogen and testosterone, which in turn hinders progress.
10. Actively support estrogen metabolism. Excess estrogen interferes with fat burning and also disrupts the balance of hormones, thereby slowing down recovery.
11. Every meal should contain cruciferous vegetables, as they are rich in antioxidants, fiber, and also contain the substance DIM (diindolemethane), which helps the body metabolize estrogen.
12. Reduce the amount of chemical estrogens entering the body. Chemical estrogen is an artificial hormone that, when entering the body, imitates a natural one. Research data shows a possible link between the chemical estrogens and diseases such as cancer, and the chemical bisphenol A (BPA) has been linked to increased body fat.
13. Choose natural products and avoid estrogenic pesticides and growth hormones because they have a toxic effect on the body, interfering with the elimination of waste products and slowing down recovery.
14. Maintain pH balance to improve liver health. The liver is involved in fat metabolism and in removing waste and toxins from the body. Add citrus fruits to your water and eat egg yolks and cruciferous vegetables - the nutrients in these foods help the liver metabolize fat.
15. Increase your selenium intake. This micronutrient reduces oxidative stress and inhibits the aromatase enzyme (which converts testosterone to estrogen). Fish and shellfish are rich in selenium.
16. To maintain fat metabolism and improve the balance of testosterone and estrogen hormones, take carnitine. The highest levels of carnitine are found in beef and chicken, as well as in small amounts in dairy products.
17. Make sure your body gets enough vitamin D, as it maintains hormonal balance necessary for recovery and also improves the stability of the neuromuscular system. The level of vitamin D in the blood that must be maintained year-round is 40 ng/ml.
18. Replenish omega-3 and omega-6 fatty acids from saturated fat, olive oil, fish and meat, rather than from vegetable oils(corn, soybean, canola, peanut and vegetable mixtures).
19. To speed up the recovery process, reduce cortisol levels and reduce the inflammatory response, take fish oil after exercise.
20. 2 – 5 grams of vitamin C after exercise helps reduce cortisol.
21. To improve mental performance in the post-workout period, take 400 mg of phosphatidylserine (PS). This substance promotes the metabolism of cortisol and improves brain function.
22. To avoid inflammation, each meal should contain nutrient-rich foods such as dark green leafy vegetables, artichokes, beans, walnuts, pecans, olive oil, dark chocolate, raspberries, and spices, particularly turmeric and cinnamon.
23. In general, avoid carbohydrates with a high glycemic index, as they interfere with cortisol metabolism and reduce testosterone levels. The only exception is after a very intense workout, when glycogen stores are depleted.
24. Eliminate sugar from your diet, as it triggers a surge in insulin. Regular consumption of sugar leads to lower testosterone levels compared to cortisol. In addition, foods high in sugar inhibit estrogen metabolism.
25. To boost immunity and speed up recovery, take 10 grams of glutamine several times a day.
26. Finish your workout by stretching on a foam roller - this will help reduce pain in the spine.
27. Get a massage. It helps remove waste products from cells, stimulates nerve receptors in the skin and accelerates recovery.
28. To restore cells and reduce inflammation in muscles after exercise, use topical magnesium supplements.
29. Use topical magnesium supplements to restore muscle fibers. This buffers lactic acid and also interacts with calcium, which accumulates during intense exercise. muscle contractions, promotes faster recovery.
30. To reduce oxidative stress, calm the nervous system and improve sleep, take elemental (pure) magnesium (associated with compounds such as glycinate, orotate, fumarate).
31. Taurine will also help muscle recovery after training. This substance reduces oxidative stress and also acts as a relaxant, supporting sleep and restoring strength.
32. Avoid anti-inflammatory drugs because they cause Negative influence on protein synthesis and intestinal activity, increasing inflammation.
33. 3-4 cups of caffeinated coffee before training reduces soreness (delayed onset muscle soreness syndrome), muscle pain occurring after intense physical activity. Drinking coffee before a workout can also restore your strength after a hard workout, so you can train at high intensity more often.
34. Avoid coffee immediately after exercise, as it interferes with the reduction of cortisol levels and slows down recovery.
35. Don't skip your warm-up. For 10-15 minutes, warm up the muscles you are going to work on. Warm-up activates the central nervous system, prepares muscles for further work and reduces soreness.
36. To reduce muscle soreness in the days after a hard workout, work at moderate intensity, choosing only concentric exercises.
37. Immediately after training, it is useful to listen to pleasant music - it calms the autonomic nervous system and accelerates the elimination of lactic acid.
38. Meditate. This lowers cortisol levels and reduces the post-workout stress response. In addition, research shows that meditation helps increase levels of testosterone, growth hormone and dehydroepiandrosterone.
39. Sleep! In fact, the body needs more than 10 hours of sleep! Athletes who get plenty of sleep recover better and faster, thereby improving their strength, speed and accuracy.
40. Sleep according to your own rhythms, whether you are a night owl or a morning person. Following your chronotype improves the functioning of the central nervous system and the regeneration of muscle tissue, and also restores the balance of cortisol and testosterone.