When you’re getting ready to work out, it’s not just the exercises that you should be planning. You also need to take into account rest and muscle recovery, two basic aspects of fitness that will boost your performance if done correctly. In this article we focus on muscle recovery, essential to avoid over training, which can lead to permanent muscle fatigue and drastically reduce our physical capacity thus disrupting our preparation. We’ve got you covered here, with tips on how to properly recover from your workout through the right food, exercises and supplements
Dieting and Muscle Recovery
After cycling a demanding route, whether one with long distance or steep slopes, we need to eat food that will give you nutrients to aid in muscle recovery. It’s important to eat food that’s rich in carbohydrates as they provide us with glucose. If our body does not find “fuel” in our energy deposits, it will turn first to fat and then to the muscles, weakening them significantly.
Remember to consume:
Proteins (such as fish and eggs).
Cold water baths
After subjecting our muscles to high levels of stress, we generate high levels of lactic acid, which causes muscular fatigue. In addition, it also leads to joint inflammation, which is incredibly irritating.
In order to reduce these effects and accelerate recovery we can immerse our legs in cold or preferably ice water baths. If you can lower the temperature of the affected area, once you get out of the bath the temperature change will cause blood circulation in the area, increasing the oxygen supply which is essential for muscle recovery.
Specific supplements for athletes provide you with the right stuff to accelerate recovery, preparing your body for subsequent workouts or cycling routes.
Stretching after physical exercise stimulates blood flow of the muscles used, increasing the reception of nutrients and accelerating the muscle recovery.
Getting a leg massage after a route will also stimulate blood flow and get nutrients to the affected area. As with stretching, massages reduce the amount of recovery time needed before the next workout.