As you know, regular and adapted physical activity is essential to promote your healthy lifestyle and therefore your good health. But, as the body has been tested, it is also necessary to know how to recover, and this, in an effective way.
Whether it's drinking after exercise, resting and sleeping of course, showering with cold water to vascularize the muscles, using compression garments afterwards, or simply eating well or complementing each other, recovery is as important as the physical activity that precedes it.
How to recover after sports?
Rest is simply the best form of physical and nervous recovery after intense sport. A rest period after each training session is essential. Even if it only lasts 10 minutes. This short post-workout recovery calms circulation and the nervous system, promotes the return to normal of the body and soothes the muscles solicited. Perform full nights of restful sleep and take naps if necessary.
An annual rest from any practice is also vital and very beneficial for the over-stressed body, it can last two to four weeks a year.
A balanced and varied diet is also essential to recover well. This reduces and prevents muscle aches. A poor diet promotes the accumulation of toxins that the body has difficulty evacuating. Since muscle is essentially made of protein, it needs a supply of sufficient quality and quantity.
This daily intake can range from 1.2g/kg to 1.5g/kg weight. An alternation between animal proteins and vegetable proteins is recommended to have a wide range of nutrients and promote good protein synthesis.
Proteins are best consumed after exercise, to promote the repair of muscle tissue. Carbohydrates are the main fuel of muscles. Having a supply of quality fast sugars just before an effort such as fresh or dried fruit helps to provide energy. An intake of complex sugars after exercise, allows it to fill the glycogen reserves again.
Lipids especially essential fatty acids such as omega 3 are to be consumed daily. The ideal ratio of fatty acids is 5 omega 6 to 1 omega 3, but currently the diet tends towards 33 omega 6 to 1 omega 3.
This imbalance promotes pro-inflammatory reactions. Other foods that promote inflammation are dairy products because they are rich in casein, as well as modern refined cereals that are low in nutrients and usually rich or enriched with gluten.
For better recovery, an increase in fluid intake is recommended on training days. Water rich in bicarbonate ions during exercise can help fight against the appearance of body aches. It helps fight against lactic acid responsible for body aches and cramps. Outside of practice, favor spring water low in mineral salts so as not to overload the kidneys.
Massages with arnica oil can speed up the process of eliminating toxins. Baths rich in magnesium sulfate, also known as Epsom salt, promote nervous relaxation and muscle relaxation.
Cryotherapy is an innovative technique to regenerate muscles.
Exercises for muscle recovery
Recovery exercises are just as important to plan for as training in a well-established sports program. Plan in your sports agenda active recovery times after each training and even plan one recovery session per week of training.
A program without recovery, or with insufficient recovery, may end in injury, chronic fatigue, discouragement, lack of pleasure in practice, or even lack of progress. Recovery exercises are calm-back exercises in order to make a gradual transition between intense exertion and rest time.
Food supplements for muscle recovery
Spirulina is a freshwater algae rich in amino acids and minerals. It can therefore perfectly integrate the athlete's dietary diet. Its mineral content restores the acid-base balance of the body.
Magnesium in the form of transcutaneous dry oil to be applied locally or in capsules to be taken as a cure. Vitamin C is one of the most powerful antioxidants one can consume. Antioxidants participate in the destruction of free radicals produced during oxidative stress, they fight against premature aging of cells.
It is sometimes difficult to consume enough protein in relation to the needs of the body during periods of intense training. In these cases, powdered amino acid supplementation is advised to promote muscle building and lean mass gain. The recommended protein powders are vegetable proteins while ensuring the absence of additives and added sugars.