Whether you’re a proud gym rat or a sports enthusiast, sports recovery is an essential part of training, and must not be neglected. There’s a high risk of injury associated with any sports such as dangerous jumps, flying at high altitudes or simply running cross country through rugged terrain, and it is important to take the right steps to sports recovery in order to maintain optimal endurance and performance. If you start a sports regimen, you need to ensure that you completely recover from it before you pursue any further physical activities. A fitness plan is incomplete without a sports recovery plan, which includes post work out exercises, sleeping habits and diets.
Drink Lots of Fluids: Dehydration can have a huge impact on your body, and it is recommended that you hydrate yourself effectively. Drinking a glass of water after each sporting event is good practice. Sports drinks are a great source of electrolytes, which are crucial particles for survival especially when performing endurance sports and long events. Adequate fluid replacement improves overall bodily function, and ensures smooth nutrient transfers in the body. Milk is also an excellent liquid source of proteins and carbohydrates to help rebuild muscles, and also a great stream of calcium and vitamin C.
Eating Effectively: Although food may be the last thing on your mind after an exhilarating event, studies prove that having a meal after 30 minutes expedites sports recovery. Eating a balanced meal of fruits, vegetables, dairy products, lean meats and grains helps the body refuel and repair tissues so that you are ready to take on the next day’s challenges with a smile. Proteins are proven glycogen replacements, while carbohydrates are excellent muscles healers, and expert advice would be 0.8 grams of carbohydrate per 1 kilo of body weight to improve muscle recovery 슬롯솔루션.
Effective Stretching and Resting: Many sports enthusiasts ignore the importance of before and after stretching or warm up exercises. Some may include this in their routine, but fail do perform them consistently, which doesn’t help muscle rehabilitation. Cool down after each sports event with a brisk walk or slow jog, and stretch thoroughly. This will release any tension build up in the hamstrings, calves biceps, gluteal and core muscles.
Pay close attention to muscle groups that have been over exerted, and focus on them during your stretching routine. Take a break whenever you can to heal your muscles completely, and avoid any type of physical activity during this period such as jogging and working out. If given some time, your body is extremely capable of self sports recovery, and sometimes just doing nothing promotes recovery at a natural pace.
Spoil yourself: If you have the means to, then why not indulge in some after sports therapeutic massages or ice baths to help reconstruct your blood vessels and tissues. Water therapy can be performed right after your event, and is done by switching between hot and cold water at regular intervals.
Finally, plenty of sleep is essential for effective sports recovery, and helps your body recover and rebuild for the next day. Don’t forget to listen to your body, and if you notice decreased performance or are feeling low even after following the sports recovery advice above, speak to your coach or a medical professional.