Muscle pain after training takes away all the strength and can cause reluctance to go back to classes, as well as reduce the effectiveness of work. But without regular physical activity it is impossible to keep the body in good shape, so exercise must be approached with great responsibility and take into account all nuances. An important aspect is how well the nutrition after training is chosen and what cosmetic procedures after training to give preference to, because both the result of your efforts and general well-being directly depend on this. Our advice will help get rid of the unpleasant consequences of exhausting sports.
Simple Rules for Post-Workout Nutrition
You shouldn't starve after exercise, according to sports researchers, snacking after exercise helps restore muscle tissue. But what to eat after a workout to benefit you?
During exercise, the body releases cortisol, the so-called stress hormone, which not only inhibits muscle recovery, but also affects metabolism so that the body stores more calories as fat instead of burning them. Protein can effectively resist such a negative process and should be consumed no later than an hour after training.
Ideal for post-workout nutrition:
- hard-boiled eggs;
- milk smoothie;
- low-fat cottage cheese.
It is also good to consume fruits and vegetables containing vitamins A, C and E, such as cabbage, grapes or raisins after sports.
Required post-workout treatments: body care
Step 1 Cleansing
An indispensable procedure after sports is a warm bath, it is important that the temperature of the water does not exceed the temperature of the human body (37-38 ° C), and if during this procedure special bath salts are used – it will be not only useful, but also pleasant. A shower is also fine, but it should also not be too hot, a contrast shower is an excellent option, it should be taken for 6-8 minutes.
During water procedures, use a fragrant body scrub – it will exfoliate the skin, remove sweat. Today, there are various types of natural soap for every taste and color, for example, manufacturers even offer soap in the form of a massage bar, which not only perfectly cleanses the skin, but also helps to cope with discomfort if the muscles ache after a workout.
Stage 2: Moisturize and Nourish
Since the body loses a lot of water during exercise, the skin needs to be hydrated. For this step, you can use creams containing ceramides and hyaluronic acid.
If your muscles hurt after a workout, use the warming massage oil – ask someone close to massage your body or do it yourself. Massage – one of the most important procedures after training, and in combination with oil containing, for example, rosemary and lavender extract, this process is doubly pleasant.
It is also very important to take more time to sleep, because due to lack of sleep, the body consumes more calories, because of this, the body's ability to determine the feeling of satiety is disabled. In addition, thanks to deep sleep, it promotes the production of growth hormone, which is responsible for tissue repair.
And, of course, drink as much water as possible, because during training, the body temperature rises and the body uses all the fluid for thermoregulation. This process provokes dehydration, which in turn slows down the metabolic process.
Compliance with these simple rules will help you achieve the desired results faster and then your efforts will definitely not be in vain!
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