Do you feel like you've hit a fitness plateau? Or that the soreness in your legs from yesterday's workout is limiting you from pushing hard today? Recovering properly may be the missing ingredient you need to move to the next level. Here are six things you can't neglect after a heavy workout:
Muscle glycogen replenishment, muscle tissue repair and protein synthesis
When you work out for longer than one hour, your body starts to deplete the levels of glucose in your blood, and must turn to glycogen - carbohydrates stored in your liver and muscle tissue - to fuel your activity level. Replenishing muscle glycogen with a carbohydrate-to-protein snack will help. Immediately after a workout, have a handful of almonds and dried fruit before a high protein meal.
Hormonal Support
Exercise is complementary stress, but it still physically stresses the body and has the potential to elevate the stress hormone cortisol. Consuming minimally processed foods while avoiding uncomplementary stress will help to reduce cortisol levels. Sleep is also an important part of post-workout hormonal support.
Soft Tissue Repair
What if you are sore in your joints after a long run? While carbohydrates and protein can fuel muscle tissue, these macronutrients don't repair soft tissue. A glucosamine supplement can help maintain joint health, keeping them strong and well lubricated.
Inflammation Reduction
Inflammation is necessary, but it does reduce your recovery time. To be able to train again shortly after, incorporate more antioxidant-rich fruits and vegetables, whole grains.
Immune System Support
Periods of heavy athletic training impair your immune system. Eating a diet that is nutrient-dense and rich in vitamins and minerals can help to build your immunity.
Rehydration
Replenishing the electrolytes that you eliminate during exercise is the last crucial step in recovery. Calcium, chloride, magnesium, potassium and sodium are the chief electrolyte minerals, which regulate the flow of nutrients in and out of cells, making them essential for muscle contractions, heartbeats and general nerve function.
By In.askmen.com
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