The expert gave advice on quick recovery after training

Michelle Olson, professor of exercise physiology at Auburn University, gave tips on how to quickly recover from exercise. Her words are quoted by Shape magazine.

The expert noted that after the lesson it is necessary to restore the water balance. She recommended drinking a glass of water or freshly squeezed juice to feel energized and rebalance lost fluids.

Olson also said that in order to restore strength, it is important to eat. The composition of the meal depends on the system of classes. She recommends closing the protein-carbohydrate window after an energy-intensive workout (strength or swimming) and eating a piece of fruit, a handful of dried fruit, yogurt, or a muesli bar 15-20 minutes later. After another hour, according to her, you can refresh yourself with food high in protein. At the same time, she added that after stretching, Pilates or yoga, the protein-carbohydrate window does not need to be closed.

Stretching and a warm bath will help to relax the muscles and avoid pain the next day, according to the specialist. Stretching exercises should be done at the end of the session. In addition, proper sleep is important. “At this time, your body produces growth hormone, which is responsible for tissue repair,” Olson said.

Earlier, pulmonologist and somnologist Dr. Herve Sõyru spoke about the effect of exercise on nighttime sleep. Studies have found that exercise reduces the time it takes to fall asleep by 55 percent and anxiety by 15 percent. At the same time, the doctor said that exercising in the evening can cause problems with sleep, as exercise stimulates alertness.