Recovery: the secret ingredient in performance?
Recovery is an essential part of any sport practice. Everyone's habits vary, but all sports professionals agree to recognize its essential role for the performance and good health of the athlete. The recovery protocols are very numerous and more or less complex. The aim of this article is to offer an overview providing an overview, while remaining understandable and easily applicable.
Recovery is the athlete's ally, this is what allows him to optimize his training sessions in order to maximize his performance during the event.
We will present here what happens from a metabolic point of view during and after the effort in order to better understand the recovery techniques that we will then present.
Finally, we will conclude by focusing on the different products that can improve recovery.
Recovery: Why is it necessary and effective?
Metabolism during / after exercise
Heavy physical effort triggers many processes in our body : accelerated blood circulation, faster breathing, sweating… In order to understand recovery, it is important to understand what precisely happens before, during and after your effort.
All the mechanisms described in the previous paragraph have two main effects: they cause a loss of certain elements which are expelled through different channels (sweat, urine) or stimulate the secretion of other elements. The metabolism during the effort is therefore characterized by contributions, elements produced during or after the effort as well as by losses, elements evacuated from the body.
On the loss side, there is evidence: sweating, which is a cooling mechanism, supposes a loss of water. This loss of water is accompanied by a loss of salt (Sodium). Sweat also contains metals such as Iron, Magnesium, Zinc and Copper which are therefore also lost. When the muscle masses are very stressed, amino acids can be used.
Regarding the elements produced during exercise, we mainly find Ammonium, the effects of which are still relatively unknown but which seems to be involved in the mechanism of the perception of fatigue. Ammonium, when it leaves muscle fibers and passes into the blood, can be transformed into urea, an amino acid. This transformation is activated by the Citrulline which is naturally produced in the liver. Finally, during significant efforts the body produces lactic acid which plays a role in replenishing carbohydrate reserves.
Contribution of recovery
After an effort, it is advisable to reconstitute the reserves consumed or evacuated during the performance. So the rehydration is essential and must be accompanied by a salt intake. Certain mineral waters rich in salt are therefore prime candidates. It should also be replenish carbohydrate reserves through the consumption of sugars.
Good recovery habits help prevent cramps that can occur after exercise, minimize the risk of muscle soreness and muscle aches and guard against tendonitis or muscle injuries.
Recovery is therefore essential for maintain performance and make it sustainable.
Recovery techniques: how to recover after an effort?
Recovering well consists above all in taking good habits. Indeed, for many recovery is a ritual practiced systematically and which evolves continuously. Simple techniques make it much easier.
First of all, it is advisable to "put the blood in motion" by stretching or walking after exercise. Accessories to use after exercise such as compression socks can also help optimize venous return.
Finally, it may seem obvious to some but the sleep is so often overlooked that it bears repeating. Sleep is an essential process for good health, both physical and mental, of the body: a good night's sleep is the best possible conclusion to an effective recovery ritual.
Products to facilitate recovery
As you can see, a good recovery session is above all a regular and well-established ritual. It is advisable to accompany the recovery of a meal and drinks which make it possible to reconstitute the stocks consumed during the effort described in the first part. Must therefore look for contributions in salts, sugars, proteins, amino acids, vitamins and minerals.
It is also necessary to avoid the fats which slow down the recovery or the red meat, too acidic. Forget your steak and fries too red and too fatty, to prefer vegetables and cereals such as quinoa which will allow you to replenish your reserves of Iron, Magnesium, Zinc and Copper.
Regarding hydration, it is necessary to reconstitute the reserves of salts, sugars and proteins / amino acids. After exercise, drinking water rich in salt helps reduce muscle acidity. In the hour following the effort, consuming a sweet and protein drink allows the reconstitution of carbohydrate reserves and muscle reconstruction. Time is important here, the intake must be made within an hour after the effort.
The stomach is fragile after the effort, it is therefore necessary to avoid drinking too hot or cold liquids or dyes; whatever your favorite sweet drink, think about it: consume it slowly and in small sips.
Finally Yes the effort was intense or if you are doing a series of training sessions and looking for a faster recovery, drinks specially developed to strengthen the recovery process are available.
Finally, overcoming the temptation of a pleasure meal after a significant effort is difficult, but necessary to register your performance over time ...