You, who put your all into each training session, surely you know how frustrating it is not being able to maintain the expected level of performance when you feel that your body simply does not respond. This circumstance takes its toll on you and not only on a physical level: it is a hard blow on an emotional level. We are talking about one of the phenomena that most affect athletes: muscle fatigue.
Do you already know what muscle fatigue is and why it occurs? In Sizen we love sport as much as you and we like to work every day to help you reach the highest level. We investigated this phenomenon to find the solution you were looking for: let's see what is muscle fatigue and how can you avoid it.
Athletes often live with the feeling of tiredness as part of training. And, as long as there is no mismatch between a certain level of fatigue and the intensity of the sessions, there is nothing to fear.
The scenario is radically different when the perception of muscle fatigue is excessive and not only that: even the first lesions begin to appear, myofibril ruptures that result in progressive muscle damage. The direct consequence of this phenomenon is then a decrease in sports performance (in strength, peak power or speed), as well as psychological discouragement after training.
In these situations it is important to listen to our body and know what to do to recover the important balance between training and recovery. Let's see what causes this alteration and how to cure muscle fatigue effectively.
Does muscle fatigue have symptoms? Yes, and in most cases there are several signs that warn us that our body is not capable of withstanding the level of training to which we are subjecting it, including:
Given this clinical picture, it seems clear what our body is trying to tell us: we need to know how to cure muscle fatigue and regain control over our workouts. Since Sizen We will examine the relationship between muscle fatigue and the tiredness so characteristic of this condition, examining its causes and the best method of recovery step by step.
A deficiency in the athlete's diet, in which the carbohydrates that the body stores in the form of glycogen drastically decrease, causes severe dehydration that may be behind muscle fatigue.
For this reason, it is so important that at least 60% of the athlete's calories come from carbohydrates, which must be included at breakfast, lunch and dinner, with an adequate variety, in addition to maintaining, throughout the day, optimal levels of hydration.
Nevertheless, muscle fatigue It is often multifactorial and its origin is found in other issues beyond diet. Let's see some of them:
At this point, we already know why we can suffer from muscle fatigue, but the most important thing in this case remains: to discover how to recover fast from muscle fatigue that is compromising our training pace.
In Sizen We are going to help you take care of yourself so that you give your maximum.
Following in the wake of the symptoms described, we already have great clues on how to eliminate muscle fatigue whenever this phenomenon threatens to limit our sports performance. A good adjustment of training and optimal care in recovery times are the two best kept secrets of those who reach the finish line in the best possible way.
Hydration is key to avoiding injuries and the appearance of muscle fatigue. Ideally, before a highly demanding sports training, we should drink about 150 milliliters of water every twenty minutes. If the periods of effort last for more than an hour, isotonic drinks will help us replenish mineral salts and carbohydrates.
We have already highlighted the crucial importance of a sports diet and, in it, carbohydrates play a leading role. When we subject the body to prolonged and high-intensity exercise, carbohydrates are ideal for avoid muscle fatigue, due to its ability to prevent the decrease in blood glucose levels.
Between 7 and 8 hours of sleep each night is what the body needs to recover. In turn, it is advisable to have two rest days per week during the training stage.
In addition, when we are dealing with high-level sports training, it is necessary to have methods of proven clinical efficacy to accelerate muscle recovery. This is the case of pressotherapy, which, with its revolutionary system of intermittent positive pressure on the legs, favors blood flow, drainage of the lymphatic system and, with it, the reduction of muscle fatigue.
A good training plan must plan, in a balanced way, the rest times and the periods of muscular adaptation before moving on to the next phase.
Warming up prepares the muscles for the intensity of the exercise and consequently prevents extreme exhaustion of the muscle fibers.
Now that you know the keys to combat the muscle fatigue, get ready with Sizen to take your training to the next level. Go for it!