5 Simple Tips For Muscle Recovery
Muscle recovery after training is one of the most important aspects of fitness and health, but there is still a lack of awareness of it.
Exercise stresses the body and can lead to muscle soreness.
During the recovery period, the body can adjust to the strain and the muscles can repair themselves, resulting in improved performance and fewer injuries.
What happens to our muscles when we exercise?
Skeletal muscles contract and relax in order to move our body. Skeletal muscle tissue is composed of cells containing protein fibers that are organized in long chains. Muscle fibers will contract when chemical reactions lead to the reorganization of the fibers in a way that shortens the muscle and relaxation occurs when the chemical process reverses and the muscle fibers rearrange again.
Strenuous exercise involves placing unaccustomed loads on muscles leading to microscopic damage to muscle cells, inflammation reactions, excess production of free radicals associated with oxidative stress, elevation of lactic acid levels and depletion of glycogen levels resulting in muscle pain and fatigue. This can lead to muscle damage and extend the recovery time between workouts.
Why is Muscle Recovery Important?
Recovery is a key part of the exercise-adaptation cycle, and an effective post-exercise recovery routine is key to the success of high-level performance and continued improvement.
Muscle recovery facilitates continued use of the muscle without incurring lasting damage. As more strain is put on already existing damage, it risks creating more complex tears and even permanent damage. Recovery can be improved with rest, healthy nutrition, rehydration and the addition of various supplements.
What Happens During Muscle Recovery?
Damage sustained during strenuous exercise is repaired through a series of complex systems. They synthesize protein and other nutrients delivered to the site via the bloodstream. As the body converts energy to the muscle in question, it fuses the tear in the fiber, thus allowing it to grow.
During the rest period and recovery phase the body expels excess lactate from the muscles, fibroblasts repair the damaged muscle fibers and energy in the form of glycogen is restored.
The amount of time it takes to recover from exercise depends on fitness levels and the difficulty of the workout.
5 simple tips to Muscle Recovery
1. Stretching and light exercise
Stretching aids muscle recovery and prevents future injury. By making muscle fibers more pliable, they can endure further stress induced by intense workouts or even labor-intensive jobs that demand muscle strain. Light exercise encourages blood flow to the muscles. This includes activities carried out during physiotherapy.
Drinking water after intense workouts replenishes water levels and allows the kidneys and liver to expel toxins. Appropriate hydration levels keep the muscles from dehydrating. This is important to muscle recovery because dehydrated muscles repair more slowly and are often very painful.
3. Lifestyle habits
Rest periods and sleep are very important for muscle recovery. Sleep deprivation was found to impair muscle recovery. Avoiding alcohol and tobacco. Alcohol impairs protein synthesis in muscles and tobacco has a negative effect on muscles and bones.
Eating a heathy and balanced diet is important in general and specifically for people who train, as nutrient deficiencies can impair the ability of muscles to recover. Proteins are essential for muscle damage repair and carbohydrates essential for restoring muscle energy stored as glycogen.
5. Sports Supplements
Supplements are designed to enhance exercise and athletic performance. They are available in various forms, such as tablets, capsules, liquids, powders, and bars.
The global sports nutrition market size is expected to reach USD 34.5 billion by 2028 and is expected to expand at a CAGR of 10.9% reported business wire.
Moreover, consumer demand for nutritional products with plant-based ingredients and immunity-enhancing benefits is growing rapidly.
AstaPure® Max by Solabia – Algatech Nutrition for Muscle Health
AstaPure Max is a unique formula that promotes optimal muscle function. Our innovative formulation reduces stress and promotes recovery.
Optimal muscle function is just a capsule away with these three powerhouse ingredients:
- AstaPure Arava
A whole algae complex packed with Astaxanthin, one of nature’s most potent antioxidants, that neutralizes free radicals and has been shown to reduce oxidative stress in muscles. AstaPure® Arava contains a unique composition of Astaxanthin, polysaccharides, vitamins, minerals, dietary fibers and essential fatty acids. The beneficial effects of Astaxanthin on muscles has been shown in many studies, including better exercise performance, reduction in muscle fatigue and improvement in recovery after exercise.
- Magnesium Glycerophosphate
This mixture of magnesium and glycerol relaxes contracted muscles. This maintains muscle membrane integrity and provides a source of energy to promote healing.
- Vitamin B6
Helps the body metabolize proteins allowing for the muscle-building process to take place. B6 also provides energy during exercise, helps in preventing anemia and has also been shown to improve mood and brain health.
Muscle Recovery Benefits of AstaPure Max
A clinical survey that compared the effects of AstaPure Max compared to a placebo (80 subjects per treatment group) showed a reduction in reported pain following intense exercise.
AstaPure Max with its unique formula, containing Astaxanthin, Magnesium, Phosphorus, Glycerol and Vitamin B6 helps in maintaining a normal antioxidant balance, supports muscle function and can support muscle recovery after exercise.