how to speed up recovery?

The speediest way to recover your whole body is to take post workout meal (PWM). Post workout shake should be consisted from 70-150g dextrose or some other fast sugar, 40-50g whey protein, 10g of creatin and 10g of glutamine. All mixed up together should make you full of energy and help you to recover after hard workout.

Hi Clifford,

Since Hadrian has answered your question about that part what you should eat to recover faster I can share my experience with you. Usually after working out I head the sauna and afterwards I feel very sleepy so I go for a massage. This is not expensive and there is no additional charge because in most of the gyms these are included so you should try it sometimes. Mostly people just do they practice and they go home and afterwards they need some time to recover, especially if they have overreacted.

I prefer not to overreact but sometimes I do and massage of the entire body is always very helpful. Also if you don’t have time to get massage of the full body you can do just the upper or the lower part of the body. Try it and you will see the difference.