Author: Katie Kissane, master of science, registered dietitian, certified specialist in sports dietetics
Recovery after an intense workout, sometimes it may be difficult. There are many technical gadgets and devices that will facilitate maximum recovery. Very easy to be infected with the craze popular gadgets in the field of recovery and even begin to spend hundreds of dollars on the latest fashion. The problem is that many people neglect the basics of recovery. Instead of selecting affordable tools that bring the greatest return in the recovery process, it’s easy to get caught on the hook, believing the promises quick results.
Don’t go overboard with the latest trends in the field of recovery. Start with listed in this article, tips on recovery, which should be the basis of any recovery strategy.
Pay special attention to the consumption of micronutrients
We are all used to hearing about counting macronutrients, but it is important not to forget about the micronutrients. In other words, all those nutrients contained in the food that we eat and supports the health. Among the micronutrients include vitamins, minerals, antioxidants and phytochemicals. In a period of great volume or intensity of training metabolic requirements are increased. Vitamins and minerals support metabolism, immune system function and growth. The most important thing for recovery is that they help create and in muscle recovery after a workout. Foods such as fruits, vegetables, meat, legumes, and nuts and seeds will provide you with maximum nutritional value. Processed foods like store-bought cookies or chocolate bars, unable to “fit your macros”, but you lose vital nutrients that help support many processes in the body, including restoration.
Consume protein before And after exercise
Protein intake is important for growth and repair of muscles. Consumption of sufficient amounts of protein before a workout is important for maximizing the anabolic effect of exercise and minimize muscle breakdown. Protein intake after a workout provides the building blocks for muscle growth. If eating high protein is a problem, think about the possibility of using protein powder. The best dose of protein is 20 to 30 grams.
Synchronize carbohydrate intake with exercise
Carbohydrates are the preferred fuel for workouts with high intensity strength training. The lack of carbohydrates can increase muscle fatigue during exercise and, thus, make recovery more challenging. Carbohydrate intake after exercise is important for increasing the production of glycogen in the muscles and for recovery.
Don’t neglect sleep
Sleep is the time when the body builds and restores tissues, and lack of sleep can have a significant negative impact on performance. Studies show that sleep helps to restore a healthy state after the fatigue that accumulates during a workout. Lack of sleep can increase cortisol levels and reduce insulin sensitivity that will have a negative impact on growth and muscle recovery. A large amount of training with a lack of sleep can cause fatigue.
To function optimally, our cells need moisture. Dehydration can delay the recovery after exercise by slowing down protein synthesis. Evidence suggests that dehydration may also potentiate soreness in the muscles after a workout.
Be careful while informal communication
Alcohol dehydrates the body, and the metabolism of alcohol has priority in relation to other nutrients that can mean that some nutrients may not be available for recovery. Drinking alcohol after a workout also leads to reduced muscle growth.
Maximally optimize the recovery process by using specific additives
It has been proven that cherry juice reduces muscle pain and possibly accelerates the recovery. Another potential additional advantage is the improved sleep.
Beta-alanine can act as a buffer, reducing acid accumulation during exercise and prevent fatigue.
Creatine is not only effective for increasing anaerobic power and strength, but also improves the ability of cells to balance energy and may reduce muscle soreness.
Fish oil (fatty acid omega-3) has anti-inflammatory and can be an effective tool for reducing muscle damage after exercise.
This article was written by Katie Kissane (MS, RD, CSSD), a certified nutritionist and specialist in sports nutrition with extensive experience in the field of nutrition, including diet for diabetes, allergies/food intolerances and eating disorders. Katie received a bachelor’s degree in kinesiology at the University of Colorado and a master’s degree in science of nutrition at the University of Colorado. Kathy is the owner of NoCo Sports Nutrition and works with many athletes, including youth athletes, collegiate and professional athletes. She is currently included in the register of dieticians of the United state Olympic Committee. As an athlete, she has a unique understanding of the many issues facing athletes.