Posted by World Class Serbia in Tips & tricks, 15.08.2011

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Because muscles have a proper development, must have a recovery time after an intense training. Basically during this recovery time, muscle undergoes a healing process. So recovery after exercise is a key element for those who practice bodybuilding or just want to maintain their body.

Take Fish Oil

It has been linked to reduced inflammation, which helps fight the soreness you feel a day or so after a heavy lifting session.

Drink A Post-Workout Shake

A mix of high-glycemic carbs and whey protein as soon as you're done lifting stops muscle breakdown right away and begins repairs. Look for a powder that offers a rough ratio of two grams of carbs for every gram of protein.

Get Wet

When you're showering after a workout, make the water as cold as you can withstand, and let it beat on the muscles you trained for one minute. Then immediately turn the water to as hot as you can withstand for another minute. Repeat the process a few times. The contrasting temperatures flush more blood into your muscles, providing essential nutrients that speed healing.

Sleep!

Your body releases growth hormone while you sleep, so staying up late every night robs it of the ability to build muscle. Make sure you get 8 to 10 hours, and sneak in a nap during the day whenever possible.