Post workout - what you can do for muscle recovery
September 08, 20223 min read
You've probably heard how important it is to warm up before a workout and stretch afterwards. In addition to injury prevention, the focus is on performance enhancement, in which the athlete prepares his muscles for the stress.
Sometimes, however, stretching is not enough and different types of muscle pain still occur after training. Just as a car needs oil to run, our muscles need the right ingredients to function. They need vitamins and minerals to perform at full capacity without any kind of complications.
Besides overuse, cramps and contractures, there are many other types of muscle pain that every athlete knows about.
Have you had to experience it too?
Then read the top 7 vitamins & minerals that help muscle recovery now!
What are the 7 most important vitamins and minerals for muscle tissue regeneration?
In general, it is well known how important it is to consume enough protein to promote the regeneration of muscle fibers.
What is not so much considered is that there are a number of vitamins and minerals that are also important to counteract physical wear and tear.
Magnesium is an essential nutrient that must be supplied daily because the body cannot produce it itself. Magnesium is involved in numerous enzyme reactions and thus influences cell formation, energy production and oxygen utilization.
Magnesium is particularly essential for electrolyte balance, energy metabolism and bones.
It also plays an important role in the function of muscles, heart and nerves. If the body lacks magnesium, it sends out warning signals in the form of muscle cramps, tension, headaches or inner restlessness. Magnesium supports the relaxation of the muscles. Magnesium stimulates muscle repair after training and reduces training discomfort. Discover our Premium Fullnesium Magnesium Complex. It provides you with 5 different types of magnesium and is particularly effective.
Calcium is jointly responsible for the transmission of stimuli and thus for the excitability and control of nerves and muscles. It is only through the influx of calcium ions into the muscles that contraction occurs at all. Calcium deficiency can thus make itself felt, for example, through muscle tremors, cramps and stitches.
Potassium contributes to proper muscle performance and its absorption prevents cramps and fatigue. It is indispensable for the transmission of stimuli in muscle and nerve cells, cell growth and the formation of protein and glycogen.
It must be considered that this mineral, along with other electrolytes, is lost through sweat. It is important to consume it in sufficient quantities to avoid low blood levels.
4. Vitamin D
Vitamin D is responsible for releasing calcium in the muscles. As previously mentioned, muscles need calcium to develop strength.
Increased vitamin D intake leads to increased formation of muscle cells and muscle fibers. It also decreases muscle inflammation and increases performance and energy levels in athletes.
Vitamin D deficiency is associated with muscle fatigue and pain, while its consumption is related to higher physical performance in terms of strength. One of our Vitamin D3 4000IU capsules provides you with the perfect daily dose.
5. Vitamin C
One of the causes of the dreaded stabbing pain is oxidative stress caused by intense muscle activity.
Vitamin C is a powerful antioxidant that can counteract the buildup of free radicals and improve recovery after exercise.
Vitamin B1 (thiamine) is responsible for the transmission of impulses during muscle activity and energy production through the utilization of sugar as well as other carbohydrates. A thiamine deficiency can lead to muscle atrophy.
Vitamin B2 ensures that you are supplied with sufficient energy and oxygen, which incidentally also boosts fat burning. Muscle weakness can be the result of an undersupply. Warning signs, however, are already torn corners of the mouth or an inflammation of the oral mucosa.
Vitamin B6 is one of the most important vitamins for protein metabolism, as it breaks down glycogen (a carbohydrate) stored in muscle cells to provide short-term energy. Vitamin B12 is important for energy metabolism.
Omega-3 fatty acids support muscle regeneration and counteract muscle breakdown. A study showed that the intake of omega-3 after muscle building training can reduce muscle soreness. Omega-3 fatty acids has an anti-inflammatory effect and helps reduce existing inflammation.
What else is important for muscle recovery?
In addition to proper nutrition and daily vitamin supply, training rest is also important for improving athletic performance. Therefore: In addition to the training plan, the regeneration phase should also be optimized.
That is, the alternation between athletic stress and recovery. The stimulus is set during the training. In the subsequent recovery phase, the body is given the time to adapt to this stimulus with more muscles.
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