Why is recovery after sports so important? And how do we deal with that?
What happens to our muscles during exercise?
The sugars (glucose) that we absorb from our daily diet are stored in our muscles in the form of glycogen. That glycogen is the supply of fuel that our body uses during exercise. However, it is only a temporary source of energy, good for efforts of up to 1.5 hours. As we continue, our body will begin to produce lactic acid. When that lactic acid starts to accumulate, we experience a burning sensation in our muscles and the effort becomes more difficult. During sports, micro muscle fibre tears (micro-lesions) occur in our muscles. The intention is to replenish these muscle fibre tears after the effort to recover and to ensure that the muscles become stronger.
When we have done a long endurance training or a training with high intensity, not only our muscles are damaged, but our glycogen stores are also depleted, which we therefore need to replenish after the training.
What do we do to recover?
- hydrate adequately
- refill glycogen stores
- repair muscle damage
The most sensible thing is to take a recovery shake (3Action Recovery Shake) within 30 minutes after the effort. Research has shown that our muscles are most sensitive to recovery immediately after the effort. A good recuperation shake for endurance athletes contains a combination of carbohydrates and proteins. The carbohydrates will help to refill the glycogen stores in our muscles while the proteins promote muscle recovery.
Of course, correct hydration is also vital in the recovery process. During exercise, our body loses a lot of fluid. That is why it is very important to start well hydrated and to replenish the fluid reserves after exercise.
3Action Recovery Shake also exists in convenient individual portions of 40 g, Ideal to take with you, so we no longer have any reason not to use a recovery product just after our effort.
So the main thing to remember is that rest and recuperation are just as important as the training itself!
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