The recovery process is a key factor in every athlete, fitness enthusiast and amateur and it cannot be overlooked if we wish to increase performance, preserve the body and avoid serious injury.
It involves returning to a normal physiological state, re establishing the energy levels, nutrients and liquids for reduced soreness and eradication of psychological symptoms.
In order to achieve a better recovery process there must be a certain level awareness on the basic principles ruling it and the best way to apply each of the following advices.
Here a 6 key elements that must be taken into consideration for a proper recovery.
1- Gradually reduce intensity for 10 to 20 minutes in order to speed removal of lactic acid from the muscle and the blood.
2- A high fast absorbing carb diet such as dextrose, sacarose or maltodextrin within the first 24 hours following an intense and long work out will bring muscle glycogen back to its optimum levels. For optimum results these must start being taken on liquid form within 15 minutes of finishing the work out.
3- The amino acids brought in by the consumption of protein will stimulate better results on the muscle building and repair process.
4- Water only does not replace all the electrolytes lost by the body during exercise besides from being quickly filtered through the kidneys. For this particular reason, the ingested liquid should be accompanied by an electrolyte mix to replenish levels of sodium and potassium.
5- Along with sweat the body loses fluid which must be replaced. Such bodily fluids are needed to maintain the blood volume required to transport nutrients to the muscles.
6- A good quality rest, a deep repairing sleep are key for a good recovery after a grueling work out. The opposite can affect performance, causing fatigue and weakness on the following sessions.
It is also recommended to follow an anti oxidant rich diet made of vegetables, dairies and eggs. Avoid all processed food an opt for fresh and raw aliments instead besides from reducing or eliminating the consumption of tobacco and alcohol.
If possible incorporate multivitamins containing both B and E complex and supplement your diet with amino acid supplements such as leucine, taurine and specially glutamine besides from using powder protein to prevent muscle and volume loss.
The muscles are composed of about 70% of water reason why preventing excessive dehydration is also a fundamental part of protecting the muscle for an enhanced recovery.
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