Recovery training isn’t less important

If you think I’m going to “sofa” at this beginning of the new year  watch the series on netflix in the warmth of the fireplace you are well mistaken.

 

I’m already very involved with the preparations for the new season. In addition to the road bike and mountain bike rides I have been doing strength training in the gym. It’s heavy! Of course I’m full of muscle pain. Here are some “recipes” that help muscle recovery:

 

Drink a lot

Clear water 😊. The consumption of water is very important for the release of metabolites. You should drink at least 1.5 liters of water a day and if possible add some vitamins and minerals. During the training a lot of water is lost by the sweat and this should be replaced by the isotonic drinks, preferably.

 

Protein

Even if you’re eating a calorie deficit to lose weight, you should make sure you eat enough protein because these are important in repairing and maintaining muscle fibers. Carbohydrates and healthy fats are also important for giving you energy and decreasing the inflammatory process.

 

Keep moving

The last thing I want to do when my whole body hurts is to move, but that’s exactly what I need to do. Being active improves blood circulation by eliminating muscle wastes more quickly. A yoga class or a walk in the park are two good options. Pros call this type of exercise active recovery. If you have a frequency meter try to keep the pulse below 140 beats.

 

Ice

Immediately after intense workout, ice in the muscles may decrease inflammation. Sometimes even a simple cold water bath helps to decrease the inflammatory process.

 

Good training!

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