Muscle recovery after exercise is key to recovering after exertion. This recovery after exercise is essential to repair muscle microfibers as well as to relax the muscles and provide the body with the hydration it needs. All of this is necessary to avoid injuries, recover energy and avoid the dangers of overtraining.
Tips for muscle recovery after exercise
Hydrate properly after each exercise session
Hydration is key to recovering after training or competing . It doesn’t matter if you’ve exercised under the scorching sun or on a cold, rainy day. Be that as it may, muscle recovery after exercise requires hydrating the body properly.
Although the ideal is that you have also hydrated yourself during exercise, at the end of it you should take care of this aspect . And without delay. If you have sweated a lot, there is nothing better for recovery after training than a liquid that contains salts or electrolytes . Your body needs it and it is essential that you provide it with what it needs.
When it comes to recovery after training in the middle of winter, doubts arise. Is an electrolyte drink or a hot drink better? They are not incompatible. In fact, there are electrolyte drinks that can be drunk hot. They are ideal for these cases.
In any case, after the initial hydration after exercise you can continue providing fluid to your body. If it’s cold, resorting to hot infusions that you like and feel good is a good option.
Never forget the importance of stretching for muscle recovery after exercise
Stretching the body is essential for muscle recovery after exercise. It is a step that you should never skip. Ideally, you should focus on both static and dynamic stretching . This way you will avoid injuries due to poor recovery.
Depending on the exercise you have done, you may be interested in focusing the stretches on one area or another of the body. But spending more time on one shouldn’t mean you forget about another.
But why are stretching so important for muscle recovery? Mainly for three reasons:
- They are essential to oxygenate the muscle .
- They improve blood flow to the muscles .
- They allow the muscles to return to a resting situation in an adequate way to avoid injuries after exercise.
Provide your body with the rest it needs for optimal recovery after exercise
Resting after exercising is not an option, it is an obligation. It is if you are really concerned about muscle recovery after exercise. The body needs rest to recover . You can’t put this on the limit at all times. Providing the body with rest and relaxation is essential to avoid later problems.
But what exactly do we call rest? Not necessarily to lie down on the couch or not move out of bed. Many times it is enough, simply, to not force him to make any significant effort . Or by not forcing him to spend a lot of energy.
A good shower or a restorative bath will help you rest your body. But there’s nothing wrong with leaving yourself some downtime to recover after training. Do your daily obligations and training schedule not allow you this break? At the very least, try not to push your body to the limit of its strength again. And, when possible, sleep. Sleep is the body’s best daily restorer.
Eat the right amount of foods to recover after exercise
Whether you are hit by canine hunger after training or not, it is important to feed yourself after exercising. A common question is what to take to recover after training. And in what quantity to do it. It’s not worth eating just anything. You should choose post-exercise recovery foods that really help with muscle recovery.
It is important that you eat a healthy menu with a good balance between proteins, carbohydrates and fats. There are preparations and bars specifically designed as foods to recover after exercise. These contain everything your body needs to recover after the effort made. But you can also enjoy a proper classic meal.
If you opt for the second option, remember the importance of cooking food properly. It’s not just about what you eat but also how you eat it.
What to take to recover after exercise? Some foods that will help you are legumes, oily fish, eggs, bananas or tofu. Always balancing nutrient intake.
Additionally, it is important that you eat the right amount of food. Don’t stuff yourself or eat out of anxiety. But don’t let fatigue overcome you and make you too lazy to eat. It is interesting that you value the approximate energy expenditure you have made. This way you can make a close estimate of the amount of food you need to eat for muscle recovery after exercise.
Massage your muscles
Massage is a great help for muscle recovery after exercise. Elite athletes know this well. Obviously going through the hands of a masseuse after each training session is a luxury that is not available to everyone. But you can provide yourself the muscle massage that your body needs after exercise .
Currently there are different forms of self-massage interesting for athletes . You can massage the muscles manually while applying a recovery gel , for example. Or help yourself with objects like a foam roller or a foam massage stick . In addition, there are also practical and efficient portable massagers for a relaxing and restorative muscle massage after exercise.
In any case, if you have the option, it never hurts to periodically visit a sports masseuse.
Putting these tips for muscle recovery after exercise into practice will help you improve your recovery. And, therefore, to improve your fitness without harming your body. In addition, they are easy to implement after each training session or after a competition. This way it will be very easy for you to follow them and improve your muscle recovery.
Leave a Reply