Why the recovery of your muscles may be more important than your training
- Body & Gym Posts
- 26 Aug, 2019
Train as much as possible, continue as long as possible, lift as heavily as possible. Although this sounds pretty extreme, in reality this way of training is still often used, even by experienced athletes. It's also quite logical: if you don't get the absolute maximum out of your training, how can you make progress? But your muscles do not progress during training, but during the resting phase. So you have to decide for yourself how you can train as hard as possible without the recovery of your muscles suffering from this.
What happens during the training?
During your training you put more strain on your muscles than usual. With this extra load you make small cracks in your muscles, and you actually 'destroy' them. These cracks are repaired by your body in the resting phase, and in this phase you can also grow and / or become stronger. The moment your body cannot do this optimally you will make less progress (or none at all). If you start training again before you are fully recovered, you have actually started your workout while still having small cracks in your muscles. To prevent this, it is essential that your body recovers optimally.
How do I recover optimally?
Muscle recovery depends on various factors: sleep, nutrition, blood flow and rest time. This sounds a lot, but you have to see these factors as part of your training. If you don't mind training, then you shouldn't mind. Of course there are other factors of influence, such as your age, work, and stress level. But if you improve the following 4 elements you are guaranteed to get more results.
The recovery process is most active during your sleep. It is also often said that your muscles grow in your sleep. So ensure a good night's sleep of approximately 7-9 hours. It is also important that you are consistent in this. This means that you go to sleep at the same time every day and wake up at the same time, so that your body gets balanced. This will not only be positive for your training, but also for your daily life.
Healthy nutrition is essential for almost every process in your body, including muscle recovery. Pay close attention to the following nutrients in your diet (these are all permitted claims under Dutch law):
- Proteins support muscle recovery after physical exertion.
- Proteins support muscle mass, muscle strength and muscle growth.
Calcium and Magnesium
- Magnesium plays a role in maintaining smooth and strong muscles.
- Magnesium is good for the functioning of the muscles.
- Magnesium helps to reduce fatigue and lifelessness.
Of course there are other nutrients that are important for muscle recovery, but we thought it was important to highlight these two. It is also important to properly hydrate your body so that it does not dry out during training. You do this not only by drinking enough during your training, but by drinking enough throughout the day.
All important nutrients and nutrients are transported through your blood to your muscles. And your muscles need these substances badly, especially when they have to recover from a heavy workout. Your muscles are also supplied with oxygen by your blood, and this is very important for the recovery process. You can improve your blood flow by stretching enough after your training, but also for example through massages or saunas.
You will certainly see results if you use the top three points, but in the end you still have to give your body enough time to recover. You usually have to give your muscles 48-72 hours of rest before you can train them again. This of course depends on your experience and level, but always ensure that you do not train a certain muscle group in short succession.
Also listen to your body. Imagine that you have waited for 48 hours and it is time again for a workout, but the workout is more difficult than usual. This may mean that you have not yet fully recovered. Try to adjust your training slightly so that your (not fully recovered) body will be burdened a little less. You can do this for example by lowering the weight or by keeping a little more peace between your sets.
For optimal results it is important that you not only train as hard as possible, but also that you recover as well as possible. You do this by paying attention to your sleep, diet, blood flow, and by giving your body sufficient time to recover. Your body grows in the recovery process, and it is therefore essential to optimize this process. You will also suffer less from your training, because you are simply less tired than normal. Try applying these tips to your own training and lifestyle, and see if it works for you!
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