health and fitness

⚠️EXERCISE RECOVERY

⚠️EXERCISE RECOVERY

“Sometimes I wake up in the morning and have zero energy, my muscles are sore after previous workout and I want to cancel our training, even though I know I have goals to achieve. What do I do?” – I hear so often from my clients, what the hell, I hear myself there too! 

WHY DO YOU FEEL THIS WAY? 

You break your body down when you train (weights or cardio) – your energy stores are depleted, your muscles and other tissues are broken down and your body is in a fatigued state. Also exercise can produce oxidative stress in the body, an imbalance between harmful free radicals and natural antioxidants.

WHAT COULD HELP? 

✅SLEEP💤. Plenty research has proven that sleep is the best remedy for sore muscles. 

✅GINGER/TURMERIC has anti-inflammatory properties, and people have been using fresh and prepared ginger root for centuries to treat inflammation and muscle soreness (unfortunately we still don’t have enough research to back up this idea). 

✅COCONUT WATER 🌴 🥥 . It is a great alternative to the high-calorie, high-sugar sports drinks; it’s also high in potassium, one of the important electrolytes that is lost in sweat. Of course plain water and water with added electrolytes is a great option too. Drink before, during and after workout. 

✅ACTIVE RECOVERY. It basically is a cardio session at low intensity after a workout with a duration of 10-20min. 

Before I address this point you need to know what is Lactic acid – it is produced during anaerobic training and is the reason why you feel a burning sensation inside your muscles. During anaerobic training (like weightlifting 🏋🏻‍♀️) the demand of energy is bigger than the capacity of producing energy with the use of oxygen. This causes the body to make energy without the use of oxygen, it is less efficient and it produces lactic acid. A lot of studies show the positive effect of active recovery for clearing out lactic acid.

🔬 Scientists told for years that lactic acid was the main cause of muscle soreness, but this has been rejected. Although it is accountable for the burning sensation during and directly after a workout, scientist now say that is does not elevate muscle soreness. The lactic acid produced during training is lowered during rest, and is back to normal after a good night sleep but if you want to speed it up than active recovery is definitely the way to go.

✅HOT-COLD SHOWER 🚿 . More research is needed before conclusions can be drawn on whether alternating hot–cold water immersion improves recuperation and influences the physiological changes that characterises post exercise recovery. But lots of coaches swear by it’s positive effects. 

✅POST-WORKOUT MACROS. Consuming carbs after exercise replenishes the muscles by replacing the glycogen lost during a workout. Pair carbs with protein in your post workout meal and you have the best recovery potential for tired muscles. 

✅PRE-WORKOUT MEAL. My personal favorite is banana 🍌 with almond butter and a cup of coffee ☕️ Eaten 40-60 minuets before the workout. I like to feel light when I hit the gym. That’s why I don’t do complex carbs before my workout. 

✅BCAA (branched-chain amino acids). In addition to eating near your workouts, there have been substantial reported benefits of taking BCAAs before and during a workout. BCAAs are supposed  to help repair damaged muscles, decrease muscle soreness and increase muscle function. Some data shows that BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis.

✅FOAM ROLLING. Recent study in the Journal of Sports Rehabilitation found that foam rolling – together with static stretching after workout – could increase range of motion in the hip more than stretching alone. Another study from Canada, linked foam rolling to less muscle soreness, better vertical leap and greater flexibility. 90 seconds or more  of foam rolling in most studies has turned up positive results.

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