Chers Santies,
We told you that recovery after sport est importante mais vous ne savez pas comment la réaliser ? Découvrez alors sans plus attendre de quelle manière vous pouvez favoriser la récupération après une séance d'activité physique!
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How do you recover from physical activity?
As recovery is much more than just stretching and rest, we also need to talk about the various processes that facilitate general and muscular recovery after exercise.
1. Carbohydrate consumption
Carbohydrates contribute to the recovery of normal muscular function following an accident. physical effort as they serve to restore glycogen reserves in the body's cells. muscles skeletal.
If you're someone who would like to ask his or her muscles It is therefore preferable to consume carbohydrates immediately after sport.
In this way, the quantity of glycogen synthesized will be more interesting. If you're involved in endurance or repetitive sports, it would be advisable to take carbohydrates on a regular basis throughout the activity, in order to anticipate recovery.
The importance of good hydration
To recover properly, drink in small sips before, during and after sport. in the hours following sport: the amount may depend on the duration and intensity of the activity, but it's generally considered to be around 500ml per hour of effort.
- Si vous avez réalisé un exercice intense, pensez aux eaux minérales car elles vous apporteront certains électrolytes tels que du sodium, du calcium or chlorine, which are released through perspiration.
- For muscular training, it's a good idea to choose mineral waters rich in bicarbonates, which help muscles recover after exercise.
- When you're feeling tired, hydrate with water that has a good content of calcium and magnesium.
To complete the hydration process, don't forget to eat fruit after exercise. They provide you with water, vitamins, simple carbohydrates and minerals. trace elements.
3. Rub your muscles
Following a physical effortYou could indeed stretch, but you could also reduce muscle tension by rubbing with your bare hands or by using a massage oil. This way, you can limit the onset of muscle soreness and discomfort after sport.
Friction is not limited to sports recovery. In fact, if you massage your muscles before sport, you activate muscle blood circulation. This prepares them for physical effort. Of course, this does not replace a warm-up!
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4. The importance of sleep
Good sleep is part of passive recovery: during phases of deep slow-wave sleep, your body secretes substances that facilitate the recovery of muscle cells fatigued by intense effort. We should also add that, after a good night's sleep, you'll notice that your performance (both physical and mental) is much better.
To conclude on recovery after sport
In conclusion, post-sport recovery is just as important as warm-up and stretching for good sports performance. In fact, muscles need to recover before they can be exercised again. We therefore need to give due importance to the pillars of good recovery: nutrition, hydration and rest.