However, usually, this is not satisfactory, and the recovery time is often ignored.
If you are like most readers, you have missed the latest skills to accelerate muscle recovery. So here are a few indispensable recovery skills for everyone.
1. Pay attention to our micro and macro aspects.
So far, most people are familiar with macro nutrients: protein, fat and carbohydrates, including fiber. Unless we have been living a miserable life in the past few years, we must know how to diet flexibly, that is, if it conforms to your macro (IIFYM), it is a popular healthy diet, and there is no need to weigh, measure and calculate every calorie.
Unfortunately, for IIFYM people, it may be their shortcoming to overemphasize macronutrients and seldom rely on micronutrients.
Although we can achieve initial success in controlling the consumption of any macro-nutrients, research shows that only by improving the quality of diet without changing the quantity can we improve the body composition.
Simply put, choosing high-quality, nutritious food instead of low-quality junk food can also improve body composition, even if the macro nutrients are the same! Traditional bodybuilding staple foods such as chicken breast, broccoli, green beans and fish are all micronutrient-intensive foods. Even half a candy bar is possible. Is it suitable? Your macro-nutrition, it will not benefit our body composition.
In addition, when we compete, our diet will become stricter, that is, the more micronutrients, the more important they are. The metabolism of low-calorie diet, coupled with more muscle growth and training activities, has increased the demand for micronutrients in our hypothalamus and pituitary gland.
Although it is attractive to include junk food in our diet plan, the increased demand for micronutrients in the plan is precisely the reason why self-disciplined athletes should choose a variety of nutritious foods to promote better muscle recovery and improve their performance.
2. Optimize carbohydrate consumption before and after exercise.
Every informed reader knows the nutrition before and after exercise, but we won't really get faster recovery and better physical performance until we actually try to dial in food intake during these key windows.
Whether we are tired or not depends directly on the glycogen content in our muscles when we start exercising, which means that the less glycogen we start exercising, the faster we will be tired. This is why consuming carbohydrates before training can increase our glycogen storage. Just make sure to choose carbohydrates that are friendly to us, so that we can train without stomach upset.
If we want to avoid adding sugar and fructose, we can try mashed sweet potatoes. No matter what kind of pre-exercise meal we choose, we must ensure that we consume carbohydrates before exercise in order to get better physical fitness and faster recovery.
Exercise is another ideal time for high-carbon water consumption. High-intensity weightlifting increases the use of glucoamylase GLUT-4, which is helpful to improve and enhance glycogen storage after exercise. I found that eating about 50% carbohydrates every day makes me control my recovery more effectively and reduce muscle pain after exercise.