After a workout, it’s essential to adopt a couple of reflexes to assist the body regenerates itself and avoid possible muscle injuries. Here are 4 tips for recovering well after sports training.
Rehydrate well after exercise
During the workout, the body sweats to manage its temperature and evacuate toxins: this is often called detoxification of the body. To catch up on the fluid loss, it’s necessary to drink water during and after exercise. Rehydration of the body also eliminates waste (lactic acid, ammonia, urea, etc.) accumulated during exercise, compensates for mineral losses (chlorine, sodium, potassium, etc.), and promotes the reconstitution of muscle glycogen reserves. , sugars stored within the muscles.
We recommend drinking, in small sips, up to 1.5 liters of alkaline water for very prolonged efforts, within the hours following sports training to replenish the mineral content and reduce the acidity of the body. the body parts thanks to the buildup of carboxylic acid in muscle fibers1.
Be careful though, it’s essential to hydrate before, during, and after exercise. you should not wait until you’re thirsty to drink as this is often already one of the advanced signs of dehydration.
Good to know: consuming fresh fruit after exercise may be a great way to rehydrate while refueling with carbohydrates, minerals, antioxidants, and trace elements.
In certain particular cases, surely intense efforts and in a certain climate, rehydration requires the supply of specific appropriate drinks.
Finally, these recommendations concern healthy and trained subjects and within the event of cardiac, renal, or thyroid insufficiency, the rehydration strategy requires monitoring and personalized advice from an attending physician.
Stretch properly and carefully
In 2011, during a conference on the precise subject of recovery, studies by Insep showed that certain stretches, especially those practiced before a sports session or those performed within the morning upon awakening, didn’t promote recovery. muscles 2. On the contrary, they might be liable for micro-lesions and muscle inflammation.
After a workout, it’s recommended to not stretch a sore muscle and to prevent stretching the muscle when pain occurs. the advantages of a stretch also depend upon how it’s performed, for instance, the rear should remain straight no matter the stretch and it’s recommended to specialize in a movement to stretch gently. Finally, it’s essential to breathing well, in other words, to not remain in apnea during a stretch.
Adopt good eating habits
Immediately after exercise
To supply the required energy, muscles called upon by exertion draw on their stores of glycogen. After a workout, it’s recommended to consume foods rich in glucose and fructose to quickly “re-sweeten” the body and promote the replenishment of the energy reserves of the muscles and therefore the liver.
Opt for citrus fruits (orange…), grapes, a banana, a cereal bar, a bit of gingerbread… Fresh fruits are all the more recommended for his or her alkalizing property which promotes the elimination of acidity of the body.
The post-exercise meal
It is recommended to take a seat right down to table two to 3 hours after exercise. to assist the body recover well, choose a suitable3 meal consisting of:
- A sufficient supply of starchy foods (pasta, rice, bread, semolina, whole grains, etc.) to assist restore energy stocks;
- Fresh vegetables (raw vegetables, cooked vegetables, fresh fruits, etc.) rich in water and minerals to rehydrate the body; antioxidants and polyphenols to fight against free radicals produced in greater quantities during exercise; and carbohydrates so that muscles can synthesize glycogen.
- From fish (tuna, salmon, mackerel …) or eggs, rich in animal proteins, and thus in essential amino acids that participate within the renewal of muscle fibers. After exercise, fatty meats should be eaten carefully because albeit they’re rich in animal proteins, they contain saturated fatty acids that are harmful to health.
Sleep well to urge back in shape
Adequate, quality sleep is an important thing about the body’s recovery. it’s during the phases of deep slow sleep that the body regenerates and muscle tissue rebuilds with growth hormones. additionally, by reducing the excitability of brain cells, slow deep sleep causes muscles to relax. These enter the inactivity phase, an important step for the regeneration of muscle cells. Finally, sleep improves and regenerates the system, which is useful for the athlete since intense physical activity affects his defenses and makes him more susceptible to infections.
Regular sports activity significantly improves the depth and quality of sleep. Conversely, lack of sleep affects athletic performance. One doesn’t go together, the connection between sport and sleep may be a virtuous circle.
Good to know: rest is important after a session of an intense workout. it’s recommended that you simply don’t exercise for a minimum of each day to permit the body time to eliminate toxins, replenish energy reserves, and regenerate muscle tissue.