November 30, 2020
Muscles are the most important foundation for an athlete (or any person), and almost all athletic performance is based on muscles. Without strong muscles, it is impossible for any athlete to perform at the highest level in their field.
At the same time, the "destruction" of training on the body is mainly reflected in the "destruction" of muscles. Therefore, one of the biggest obstacles to improving muscle capacity and athletic performance is muscle recovery, that is, the long-term process of taking in and absorbing nutrients for self-rehabilitation.
While human muscles always need some recovery time, athletes can combine multiple muscle recovery techniques into one to minimize the recovery time required by the muscles. This means athletes have more time to improve their skills in sports.
There is nothing more important than nutrition for muscle recovery.
Ge enough protein for your body is vital and significant for muscle recovery because the protein is a necessary component of amino acids for the body to repair and build muscle fibers. The reason why protein is so important for muscle recovery is that after intense exercise, the body increases the rate at which proteins are synthesized and broken down as the muscle recovery process begins. More intake of protein will help coordinate and adjust this accelerated rate of synthesis. Otherwise, it may lead to a weight loss of muscle. (This is one of the reasons why you should drink albumen powder in time.)
The best sources of protein are lean meat and low-fat fish. Moderate amounts of nuts and beans are also a good alternative to protein.
2.Get enough rest
Adequate rest time is one of the most critical muscle recovery techniques for athletes. When the body is in the state of sleeping, it goes through several important processes to repair muscle tissue and restore balance of the rest body. Sleeping is important especially for athletes who want to improve muscle mass. Some medical experts believe that sleep deprivation can actually lead to a loss of muscle mass, based on hormonal changes that occur when a person are sleeping. Even the world's most elite athletes will not ignore the quality of sleep. Tennis legend Roger Federer is known to sleep 10 to 12 hours a night.
3. The stretch
A recent study suggests that "muscle stretching, either before or after exercise (or both), actually does not reduce the delayed muscle soreness in adults." There's a common misconception that stretching relieves muscle soreness, but there's no research to support it. That doesn't mean you shouldn't stretch after training, but the goal isn't to reduce muscle soreness. Instead, it works on preparing the muscles for training or bringing them back to rest length after training.
But stretching is still one of the best muscle recovery techniques for athletes because it drives blood to flow to the overstretched or overworked muscle. In this way, it makes it easier for the muscles to receive the nutrients they need, thus speeding up the recovery process. Another valuable benefit of stretching is that it can improve the range of motion of specific muscles, which means that it is not only one of the great muscle recovery techniques for athletes, but it can also help athletes improve their flexibility and performance.
There are several different types of stretching that are best for athletes, and most movements of stretch required to be done on yoga mat, which will provide better grip between your body and the floor avoiding injuries.