Helping your body recover after a workout

After an intense training session, recovery is essential to maintaining good athletic performance. It allows the body to regenerate and muscles to repair themselves. Rest is a full part of the training plan: it's how you get back the energy you need for your next sessions. Discover how to refine your post-workout recovery techniques.

Nutrition to support muscles after exercise

When training several times a week, recovering well between sessions takes some organization. Without enough recovery margin, it's hard to make progress in volume, strength, or endurance. Fuelling your body properly and giving it time to rest go hand in hand. This is where food supplements can fit into a routine, alongside a balanced diet.

Slow-release proteins for muscle

After exercise, protein contributes to the maintenance and growth of muscle mass.* Slow-release proteins are characterized by a gradual release of amino acids into the blood over an extended period, which makes them practical in certain situations, particularly overnight or during long periods without a meal.

Casein, found in large amounts in milk, is the reference slow protein. Unlike whey, which is quickly absorbed, it forms a gel in the stomach that slows its absorption and extends the release of amino acids.

Amino acid supplements

Amino acids are the building blocks of proteins. BCAAs bring together three essential amino acids — leucine, isoleucine, and valine — known as "branched-chain" because of their structure. EAAs cover the nine essential amino acids that the body cannot make on its own and that must come from diet or supplementation; they cover the full range of building blocks needed to make a complete protein.

In practice, BCAAs represent a targeted approach focused on three amino acids, while EAAs offer a more complete profile. The choice depends on your preferences and your training routine.

Sleep and relaxation supplements

Sleep quality is inseparable from good recovery. Certain supplements are used for this purpose:

• Melatonin contributes to a reduction in the time taken to fall asleep (effect obtained with 1 mg before bedtime) and contributes to the alleviation of jet lag (with at least 0.5 mg).*
• Tryptophan is an essential amino acid provided by diet or supplementation.
• Tyrosine is an amino acid frequently used in sports nutrition.

Vitamins and minerals: everyday micronutrients

Vitamins and minerals take part in many of the body's processes. Needs can be higher in active people, and intense activity increases mineral losses through sweat.

Vitamins

Vitamins are essential compounds that the body does not produce, or not in sufficient amounts, and must be provided by diet or supplementation:

• B vitamins contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue;* some (B6, B9, B12) contribute to normal red blood cell formation.*
• Vitamin C contributes to the protection of cells from oxidative stress, to normal energy-yielding metabolism, and to normal collagen formation for the normal function of bones and cartilage; it contributes to the normal function of the immune system.*
• Vitamin D contributes to the normal absorption of calcium, to the maintenance of normal bones and normal muscle function, and to the normal function of the immune system.*
• Vitamin E contributes to the protection of cells from oxidative stress.*

Minerals

• Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, and to the reduction of tiredness and fatigue.*
• Calcium contributes to normal muscle function and normal neurotransmission, and to the maintenance of normal bones.*
• Zinc contributes to the normal function of the immune system and to normal acid-base metabolism.*
• Iron contributes to normal red blood cell and haemoglobin formation, to the normal transport of oxygen in the body, and to the reduction of tiredness and fatigue.*
• Potassium contributes to normal muscle function and normal functioning of the nervous system; these minerals play a part in fluid balance during heavy sweating.*

Our tips for recovering well after a session

Good recovery combines several approaches after an intense effort: soothing the muscles, supporting circulation, and supporting the body through good habits.

Easing muscle soreness

Muscle soreness is a natural reaction of the muscles after an unfamiliar effort. A few ways to feel better:

• staying well hydrated, which supports the normal functioning of the body;
• alternating heat and cold, appreciated after exercise for muscle comfort;
• a few minutes of stretching and, if you wish, wearing a compression garment during and after exercise.

Enjoying the benefits of massage

Massage, whether by hand or with a roller, is valued for relaxing worked muscles, releasing tension, and providing a feeling of comfort after exercise.

Practising active recovery

Staying gently active helps you regain mobility. Try walking or yoga, do some flexibility exercises on the areas you worked, and add moments of deep breathing to relax.

Optimizing recovery through nutrition

Your eating habits matter too: slow-release proteins before bed to support overnight regeneration, protein or collagen as a supplement after exercise, and a diet rich in fruit and vegetables for vitamin and mineral intake.

Why choose Nutrition Outlet?

Nutrition Outlet stands out through its commitment to quality and innovation. With 35 years of experience in nutrition, we offer products selected for their composition.

• Supplements that are checked and compliant with current standards, formulated for demanding athletes.
• A range covering every stage of your routine, from pre-workout to recovery.
• Personalized advice to support your practice.
• Competitive prices and a rewarding loyalty program.

Complementary products

Whatever your sport, good preparation starts with nutrition. In addition, Nutrition Outlet offers:

• complex carbohydrates, an energy source to replenish your reserves;
• fatty acids (omega-3), whose EPA and DHA contribute to normal heart function;*
• creatine, which increases physical performance in successive bursts of short-term, high-intensity exercise (3 g/day, for adults engaging in high-intensity exercise).*

*These effects are obtained as part of a varied and balanced diet and a healthy lifestyle. Follow the recommended daily portion shown on the packaging. Claims on vitamins and minerals may only be used if the product provides a significant amount of the nutrient in question (15% of the NRV per portion). A food supplement does not replace a varied and balanced diet.