If you are engaged in sports related to high endurance, then you are familiar with high-duration workouts firsthand. Have you just started studying? Are you familiar with the feeling of exhaustion and emptiness after a workout? The next day you don't want to get out of bed at all? If any of this is familiar to you, then you are clearly faced with the problem of improper recovery after training.

The concept of duration varies somewhat for different sports. But in any case, the lesson takes place without the slightest interruptions and so much time that your body begins to work somewhat differently. During the training process, your body will constantly consume energy from the sources available to it. With a high duration, the main source will be glycogen and fats. However, it takes time and a proper diet to accustom the body to use fats as the main source of energy. In most cases, the main fuel will still be glycogen, which accumulates in the muscles and quite slowly. If you have depleted your glycogen reserves and fats are not used as fuel, the body will begin to process itself (it sounds a little scary, right?). Subsequently, this is expressed in the destruction of muscle tissue. Fatigue and lethargy after a workout indicates that your body lacks fuel and building material for recovery. By the way, proteins are the main building material. To prevent all these consequences and feel normal, it is necessary to recover properly after training . Next, I'll tell you how I do it after a long run and bike ride.

For running, a long workout is considered to be more than 1 hour of non-stop movement. For a bicycle – more than 2 hours.
Do not stop immediately after training. It is necessary to slow down gradually. It is best to walk slowly for 15-20 minutes–
Restore the lack of water in the body. I think this is the first thing every athlete wants to do after training. Do not limit yourself to liquids. It is best to drink mineral water with a high sodium content. In the course of classes, salt comes out with sweat, and its level needs to be replenished. I prefer Essentuki No. 4. Although you can just slightly salted water (salt on the tip of the knife for 0.5 water).
Shower. Water relaxes. Take your time and stand under the jets of water with a comfortable temperature for yourself. I prefer cool.
Cold water. After running, the leg muscles are very tense. Cold water helps not only to cool them, but also has the effect of massage – accelerates blood flow. Professional athletes even take an ice bath. I just need to stand under an ice shower for a couple of minutes. Attention – if you are prone to vascular spasms, do not do this.

Fuel. After all of the above, it is necessary to restore the reserves of proteins and carbohydrates in the body. To do this, I use a cocktail of the following ingredients:

300 ml of milk
30 g of protein. I use the Power System protein.
40-50 g of powder for sports drinks. For example, Carbo Power.
1 banana.
A handful of frozen or fresh berries.
Ice to taste.

It is important to take this cocktail in the first 30 minutes after training . It is during this period of time that the body is most susceptible and needs fuel.

Feet up! Let your overworked legs rest. Just throw them up on the wall and lie there for 10 – 15 minutes.
Sleep. This is the best restorer. If possible, give yourself a nap for 30 minutes.
Coffee. After sleeping, you can have a cup of coffee.
That's actually all. Recovering in this way, I can move on to the next workout. For example, after 2-3 hours of running and similar recovery, I calmly spend 1.5 hours of strength training in the gym.

And what is your recipe?

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