Have a good sleep.
Supplements: BCAAs, glutamine, creatine. There is no special scheme: BCAAs are drunk before training and during training, before the hardest exercise. Creatine - Before Workout. Glutamine - after exercise and before bed.
Vitamin complexes - classic, yellow Animal Pak, for example, or something cheaper that includes vitamins B1, B6 and B12.
Soviet school: Riboxin, Potassium Orotat.
Overtraining occurs not because of poor recovery, but precisely because of "exhausting" training. Each workout should be systemic and the amount of load should correspond to the level of your physical. preparation. But nevertheless, let's return to the question of recovery after training. The first thing after training is to close the so-called "carbohydrate window" - the first 30 minutes after training and restore the water-salt balance. For muscle relaxation excellent a sauna or a hot shower, massage is suitable. You should also not neglect quality sleep! it plays one of the main functions in the restoration of the body, because it is in a dream that all the main processes take place. Quality sleep = 7-9 hours, and it is desirable to fall asleep before 00.00 FORBIDDEN Fasting before, during and after training. (even if you are drying, you need to take BCAA according to a certain scheme) Restriction in drinking. Inappropriate load. Long training (more than 2 hours) Inappropriate nutrition. More details can be found here: http://www.tvoytrener.com /fiziologua/vosstanovlenie2.php Following these simple rules, your body will feel great after training. I wish you success in sports and good health!