Muscle recovery

Muscle recovery is essential to improve sports performance and promote muscle development. It allows muscle repair, prevents injuries and reduces inflammation. To improve recovery, proper nutrition is crucial, with particular attention to protein and carbohydrates to repair muscle damage and replenish glycogen stores. Post-workout stretching promotes blood circulation and reduces soreness. Quality sleep is also essential, requiring 7-8 hours regularly. Additionally, stress management is crucial, as stress can hinder recovery.

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Everything you need to know about muscle recovery

Why is muscle recovery essential to progress?

Muscle recovery is the process in which muscles repair and recharge after intense or prolonged training. Muscle recovery is a key stage of training since it contributes to improving performance. Indeed, muscles need effective recovery in order to rebalance the losses of amino acids used and expended during training. Without good recovery the risk of injury increases and the muscles become fragile.

  • Providing protein to your body is crucial in the hours following a weight training session. It is the synthesis of amino acids in muscle fibers that allows tissue repair. Muscles heal from tears, making their fibers stronger and bulkier.
  • During the muscle recovery phase, all waste produced during training is evacuated. It is imperative for the body to get rid of them, for the simple reason that these toxins cause inflammation, restricting muscle development.
  • Recovery after exercise allows you to optimize your efforts and improve your level optimally, which plays a big role in maintaining motivation.

How to improve muscle recovery

  • When the body recovers, nutrients are consumed by the muscles and used to repair damage caused by training. If necessary nutrients are not provided before and/or after training, small tears caused by exercise can lead to muscle breakdown. Glycogen replenishment is important. During intense exercise, glycogen stores in the muscles are degraded. When the stock runs out, your performance decreases. In order to maintain a stock of glucose at the right level, after training or intense physical activity it is advisable to favor complex carbohydrates with medium and high glycemic indices such as juice, fruits, or even cereal bars but also carbohydrates. with low glycemic indices such as pasta, potatoes and oatmeal. After sport, protein intake is also recommended to improve and promote muscle building.
  • Post-workout stretching is necessary to promote blood circulation in the muscles and provide the nutrients necessary for recovery more quickly. You should focus on flexible stretching, for ten or even twelve minutes just after training. Stretching after workouts helps combat aches and muscle/joint pain that may appear the next day.
  • Rest is obviously the key moment in recovery. At night, the body recovers all the energy spent during the day. Even more so if the sleep is quality, that is to say deep and uninterrupted, and lasts at least 7 to 8 hours. The sleep schedule must be regular, even on weekends.

What food supplements to optimize your muscle recovery?

  • It is the perfect formula to optimize muscle recovery. This mixture helps reduce muscle aches, reduce muscle inflammation after exercise and promote the regeneration of muscle fibers.
  • It provides the muscles with their cohesion and strength. The intake of Type I Collagen makes it possible to replace the collagen degraded after exercise and thus helps to increase tendon and muscle regeneration and recovery.
  • It is a semi-essential amino acid consumed mainly by the muscles during exercise. It actively participates in muscle anabolism and fights against catabolism. Without glutamine intake, muscles self-cannibalize themselves to produce glutamine from BCAAs.
  • accelerates recovery by • minimizing muscle catabolism; • protecting cells against the damage of free radicals, thanks to its antioxidant action; • promoting the storage of muscle glycogen.
  • Magnesium helps ensure the health and recovery of the athlete, who sees his magnesium needs increase due to intense and regular physical efforts. It allows you to optimize your performance and progress.
  • Potassium plays an important role in transporting glucose into muscles. It promotes good functioning in general and participates in the production of nerve impulses necessary for muscle contraction.

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