When you start a training routine itís normal to feel more tired, itís a process of adapting the body. To have a better adaptation to the training, itís important to have periods of rest, so that the pains give way to the feeling of physical well-being.
For those who regularly practice physical exercise, this rule also applies, as overtraining leads to stagnation or decrease in sports performance, since there is no time to recover muscle. Recovery and rest are an integral part of any training program to overcome muscle fatigue.
Do you want to train but always feel tired? Stay with our tips:
1- Planning rest and recovery days: to avoid training overload, itís essential to consider longer intervals between workouts (you may have to reach 2 days interval) and plan recovery workouts. Opting for light training, Pilates or Yoga, allows for a more efficient recovery.
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2- Hydration: in all phases of training, hydration is essential! A reduced amount of water can affect the muscle, which can lead to cramps and injuries. To avoid these episodes, itís important to hydrate yourself, either with water or sports drinks, both before, during and after training, thus avoiding aggression to the muscle.
3- Sleeping: sleeplessness, poor nights or even unregulated sleep cycles, can increase muscle fatigue, as well as a propensity for injuries. For a good recovery of the organism itís important to have a regular sleep. When it doesnít appear, either due to insomnia or stress, you can choose to use supplements with melatonin and passionflower to facilitate rest.
4- Food: one of the fundamental pillars in physical recovery and injury prevention is a healthy and balanced diet, where the variety of nutrients is essential for the body. Maintaining a diet rich in protein, carbohydrates as well as vitamins and minerals is important to replenish energy reserves, as well as to prevent muscle breakdown.
5- Supplements: supplements help to achieve a sufficient supply of compounds that have energizing properties, helping to recover the feeling of vitality and well-being.
We present you a Rocksprint option:
ALL IN ONE: it's a super supplement. Its comprehensive formulation contains everything you need after an intense workout and can also be used as a pre-workout. In addition, it offers a convenient and cost-effective way to administer all essential nutrients in a post-workout.
Main benefits of All In One:
- Increases muscle mass (whey protein, creatine): after exercise, whey protein in combination with leucine, are crucial for protein synthesis. As well as creatine monohydrate, which has been shown to increase lean body mass.
- Decreases muscle fatigue and increases energy (maltodextrin, L-glutamine, magnesium): maltodextrin is a source of fast-absorbing carbohydrates that allows the transport of other nutrients to the muscle, where they are needed. Glutamine speeds up the recovery process, reducing muscle pain and allowing you to train with more intensity. Magnesium contributes to the reduction of tiredness and fatigue, to normal muscle function and to the maintenance of normal bones.
- Avoid catabolism (HMB): HMB stimulates hypertrophy, decreasing muscle catabolism, so it will ensure muscle gains.
In addition to these components, the formula also includes others that enhance all the benefits described above.
Itís important to bear in mind that taking supplements to reduce fatigue doesnít resolve the situation in its entirety. Correct nutrition, regular physical activity and adequate sleep are required.
If you are still not clear, schedule your Online Counseling. An exclusive Rocksprint service.
By Adriana Martins, Nutritionist
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