Tips to Fight Muscle Fatigue -To combat muscle fatigue, shortly after training, what you can do is take advantage of the properties of cold water and take a cold bath, stay inside a bathtub or pool with ice water or even enter the sea, at least 20 minutes. The cold temperature will decrease the diameter of the blood vessels and fight the swelling, favoring the venous return, thus improving muscle contraction and fighting fatigue.
But if you have been training for more than 24 hours, you can opt for the hot compress at the pain site, take a hot bath and do a massage to relax your muscles, for example. In addition, it is important to take certain precautions, such as warm up before workout and rest for at least 1 day between each workout for the body and the muscles to have time to recover.
What is Muscle Fatigue and Why It Happens
Muscle fatigue is characterized by muscle fatigue after intense physical exertion, especially without the accompaniment of a teacher in the gym or when you do not rest enough after exercise. In addition, lack of carbohydrates before training can cause muscle fatigue because the muscle does not have enough energy during physical exertion, preventing the individual from training effectively.
Muscle fatigue after training is normal and means that the body is adapting to physical exercise. However, muscle fatigue can lead to muscle damage when physical exertion is so intense that it causes, for example, muscle breakdown.
7 Tips to Fight Muscle Fatigue
After a workout, it is normal to feel muscle fatigue because the muscle gets tired from the effort made during the exercises. To relieve muscle pain, which can occur 24 or 48 hours after training you can:
- Use a thermal bag to make a hot compress: it causes the blood vessels to dilate, increasing the blood flow in the area and relax the muscles, reducing the pain;
- Take a warm bath: the heat helps to relax the muscles, relieving muscular pain;
- Receive a massage with an ointment or spray, such as Gelol or Salonpas Gel: massage promotes relaxation of muscles and, consequently, relief of muscle pain. The ointments are analgesic and anti-inflammatory, reducing the pain and, because they have menthol, cause a sensation of freshness and relief;
- Rest 1 day between each workout: it helps the muscles and the body to recover from the workout;
- Always do warm-up exercises at the beginning of the workout: warm-up exercises prepare the muscles for training, reducing the risk of muscle injuries;
- Always do stretches at the end of the workout: Stretching helps decrease pain after training and accelerates muscle recovery. You can also opt for Auto Massage with Foam Roller.
- Alternate the exercises in each workout: For example, if today’s workout included only arm exercises, the next workout should include leg exercises. This allows muscle recovery, promotes muscle growth and prevents the risk of injury.
In addition to these care, it is important that the exercises are instructed by the teacher in the gym so that muscle hypertrophy occurs in a shorter period of time.
What to Eat to Fight Muscle Fatigue
Feeding is essential before and after training because before training gives the necessary energy to the muscles for physical exercise and after training helps in muscle recovery and muscle growth.
Before the training
Intake carbohydrates, such as a juice from any fruit or a vitamin with soy milk or rice, 20 to 30 minutes before the workout, to provide energy to the muscle.
Ingesting proteins, such as yogurt, bread, and cheese or a tuna salad, for example, up to a maximum of 30 minutes after training to help with muscle recovery and growth.
It is also important to drink water during training to replenish the amount of water lost during training and improve muscle contraction, avoiding cramps.
Reduce muscle fatigue and improve performance with the help of ‘pre-workout’
Inability to perform exercise and deficits in maintaining muscle tension are called muscle fatigue, and the causes are multifactorial. In the high-intensity exercise, muscle fatigue is related to intramuscular acidosis, with an increase in the concentration of H + ions. The accumulation of lactate and the acidity in muscles negatively affect performance, leading to muscle fatigue.
It is essential to establish nutritional strategies to maintain the acid-base balance and to make a “buffering” in the intramuscular environment through the action of proteins and amino acids.
There is a non-proteogenic amino acid, carnosine (B-alanyl-L-histidine), which is present in large amounts in skeletal muscle. It has buffering action, which avoids the drop in pH. Skeletal muscle has the ability to synthesize carnosine from the amino acids L-histidine and B-alanine.
Beta-alanine stands out as an ergogenic supplement, and several studies correlate its supplementation with the increase of intramuscular carnosine concentration and the improvement in performance. It is marketed alone and in supplements called ” pre-workouts “, in which it is associated with other nutrients such as caffeine, BCAA, creatine, taurine, and others.
The ingested dose is directly related to the amount of intramuscular carnosine, and studies show that the maximum tolerance in a single dose would be 10 mg/kg body weight. In scientific studies, the side effect observed is paraesthesia \ tingling, when given doses above the recommendation and not fractioned. The strategy to prevent tingling is to fractionate the dose in three (morning, afternoon and evening) at intervals of at least three hours.
The Beta Alanine should be used within four to twelve weeks before a competition, in order to increase the removal of muscle lactate, improve recovery and delay muscle fatigue. However, further studies are still needed to determine doses and period to be used safely and effectively.
Avoid Muscle Fatigue Learn How
Although the practice of physical exercise is beneficial to human health, there are also problems associated with it. One of the most common problems is muscle fatigue, which can be accompanied by pain, lack of motivation and consequently decreased performance.
The reasons are many, but they are mainly due to the lack of professional accompaniment in the practice of exercise. That is people who are more likely to feel muscle fatigue are those who practice some activity for taste or to lose weight and not athletes because these are watched by someone who knows how the training can be more beneficial.
What causes muscle fatigue then? Well, poor diet (especially on a diet basis) is a major cause because they often do not eat before exercising and the body lacks the nutrients needed to produce energy and uses reserves. This is because when there is the practice of intense physical exercises, the body uses the called glycogen that is obtained by the transformation of carbohydrates, nutrient existing in foods like bread and cereals.
In the case of people who seek to increase their muscle mass rapidly, there is an exaggeration in the practice of exercise, not only in terms of time but also intensity, without being physically prepared for such an effort. There are even studies that argue that the training should not be performed every day so that the body has time to recover from the previous effort, considering there is an “optimal” time for the practice of exercise so that there is progression in the training; before that time is harmful to the body, then lose the effects of the previous training.
If you are experiencing this problem, you must resolve it as soon as possible. We prepare for you a series of measures that you must take to avoid making this problem chronic to the point of affecting your daily life.
One of the most important factors, as you could see, is food. Besides having a varied diet and having to do the normal 5 meals daily, if you want to practice regular exercise, you should take extra care. You should mainly worry about eating carbohydrate-rich foods every day because as you know it is the main source of energy in the body. You should start your day with cereals and at mealtime, you should always have pasta, rice or potatoes. For a snack, you can again eat cereals or even bread. If you are on a diet, you should also eat these foods, but in controlled amounts. Also, fruit and vegetables have carbohydrates so abuse these. And remember that you should not exercise just after eating a meal; wait about 1 or 2 hours, depending on the amount of food you eat. And if your workout takes longer, say more than an hour, you should take a break to eat something light.
For those who want to increase muscle mass quickly, remember: intense and uncontrolled exercise will not help, and may even create lesions in your muscles that delay the process. It is best to always leave a day off between each workout for the body to recover, because if you force your body every day it may not hold up and end up giving up. You should also stretch your muscles before and after your workout. This will make them not tense and contract those that cause pain. Relaxation and massages also help a lot.
No need to go through this problem, you can avoid it. It is best to proceed safely and avoid unpleasant problems. Protect your health.