5 strategies to achieve muscle recovery more easily

Muscle recovery is essential. We believe that you should get most of the nutrients from food, but we also know that we do not always have the time, patience, or willingness to eat as well as we should. This is where some supplements and habits can make a difference.

If you train often and you're worried about your performance, then you know it's important to be consistent. And for that, a good muscle recovery is essential. We want to maintain the level of intensity and get the body to react to the induced stress.

After all, for those who like to train, what matters is to be in the best physical condition, right? However, although most people think that they are building muscle mass during training, the truth is that this process occurs afterwards. The process of muscle recovery takes place in the period between the end of the training and your return. In other words, it is during this period that you should pay more attention to recovery, be it through what you eat, the supplements you take, or the time you dedicate to rest. In fact, it is after training that your body reap the benefits of exercise.

Protein

It's probably the most important nutrient after a workout. When training, the muscles are attacked and need to be repaired and rebuilt to become stronger. Delayed muscle pain is caused by microtrauma that initially causes inflammation. After repairing the damage suffered, the muscles adapt to the stimulus of exercise and eventually become more resistant. Therefore, consuming protein through a shake is not only practical, but it helps to get the amino acids that provide the nutrients to repair this damage to your muscles, stimulating recovery and growth. However, be aware of what you consume. Choose a clean protein like Super Vegan Fitness LINK PRODUCT, ensuring your body gets the right quality nutrients. Generally, the recommendation is to take the protein in the first hour after you have finished training. For women, the recommendation is 30 minutes. Also, remember that it is important to maintain a varied protein intake throughout the day.

Mobility exercises

After a training session, there’s nothing like a return to calm. No matter how much stress you have, you'll see it's worth it. This is where you will promote the drainage of the excess fluids accumulated in the muscles, which cause the sensation of pain.

After training, you can ride your bike calmly for 5 to 10 minutes or even do some casual, unrushed jogging. Yoga or Pilates can also help. Massage with myofascial rollers or mobility balls also helps to drain the fluids out of the muscles, relaxing the painful points. You can see here and here how to use it.

Ashwagandha

Ashwagandha root has a high iron content and contributes positively to the health of the cardiovascular system. This root is also an excellent ally in maintaining energy levels and building muscle. It is classified as an adaptogen, meaning it can help your body manage stress. It is one of the most important herbs used in Ayurveda and has been used for over 3000 years to relieve stress, increase energy levels, and improve concentration. Studies have shown that this root increases the activity of cells that fight infections and help us stay healthy. But the benefits don't stop there. Research has shown that ashwagandha has the ability to improve body composition and increase strength. That is why you will find it in our post-salting caramel protein. LINK PRODUCT

Digezyme

DigeZyme® is a digestive enzyme complex composed of five digestive enzymes (α-amylase, protease, lipase, cellulase and lactase) capable of promoting proper digestion and improving nutrient absorption of food. This complex favors the absorption of nutrients, assisting food digestion and immune functions. It makes perfect sense for us to have it in our post-workout banana and vanilla protein. LINK PRODUCT In addition, it helps to control weight, promote joint health, and relieve sore muscles. All these enzymes are of vegetable origin and are derived from microbial fermentation.

Sleep

Sleeping frequently for less than six or seven hours a night destroys your immune system and more than doubles your risk of getting cancer. That's Matthew Walker in his book Why Do We Sleep? This professor of neuroscience and psychology also points out that, "Apparently, there is no organ in the body, nor any brain process that is not optimized and improved by sleep (and terribly weakened when we don't get enough sleep)". Thus, sleep allows the body to reconstruct itself. It strengthens our immune system, helps combat malignant processes, prevents infection, and prevents all sorts of diseases. According to the author, "Sleep reforms the body's metabolic state by exquisitely balancing the levels of insulin and glucose in circulation.” Sleep also regulates the appetite, helps control weight, and maintains the flowering of the microbiome in the intestines, which is the beginning of our nutritional health. For athletes, it is even more important. In the recovery phase, sleep accelerates muscle building, strength, and endurance. Without quality sleep, athletes will suffer from lower concentration, worse performances, and the need for longer recovery time between workouts. Do you still need more reasons?