How to maximize Recovery

Workout --> Testosterone and GH rises till around 60-90 minutes --> Then Cortisol begins to rise, Testosterone and GH falls drastically --> Cortisol causes the body to go into a catabolic state --> This continues for 24 hours post workout --> After this cortisol levels and the Testosterone and GH start to rise --> Once the Testosterone come to a normal level, the body enters the anabolic or building state.

So to enhance recovery:
- eat within the first hour after training to reduce the rise of cortisol thus reducing the catabolic state. Have good quality carbs, with protein that is easily digestible.
- after the post workout meal, you should continue to supply the body with good quality protein as the required amino-acids should now come from the food, rather than the body. This will help to counter the catabolic state the body is in.
- role of carbs. Carbs are not used that much until you reach the restorative state. So have less carbs, but more protein.
- good food, rest and low level aerobic work (less than 60% of maximal heart rate) will accelarate the shift from catabolic to anabolic state.