6 tips for recovering well after exercise

Sunny days, warmer temperatures and greenery invite us to get outside and play. Whether it’s cycling, soccer, golf or running, many outdoor activities become more tempting in the spring and summer. It’s the perfect time to get back in shape or expand the range of sports you practice. With a return to more sustained physical activity, you will also reconnect with muscle pain. What natural solutions can be implemented to reduce them?

The Effects of Training on Your Body

Exercise is demanding on the body. There is a real risk of dehydration and straining your muscles beyond their capacity. That is why it is important to listen to your body's signals and end your workout with a recovery phase. Soreness immediately after exercise is usually attributed to lactic acid produced by the muscles. Most people also experience muscle soreness 24 to 48 hours after exercise. Scientists do not know the exact cause of this soreness and instead attribute it to a combination of factors . A post-workout routine will help reduce muscle soreness and maintain your energy levels. People who are starting a fitness routine after a long period of inactivity or who have health problems should consult a professional to get a program tailored to their needs.

Practice stretching regularly

Contrary to popular belief, the best time to stretch your muscles is not right after training. What is recommended instead? First, warm up before your workout by activating your cardio. This step prepares your muscles and joints. After cardiovascular activation, do dynamic stretches such as lunges with trunk rotation. Short in duration, they involve contracting one muscle and stretching its antagonist. Finally, in between your workouts, do static stretches to maintain or increase your flexibility. Static stretches are repetitive and each stretch should be held for at least 30 seconds.

Drink enough to recover naturally

When you exercise, you lose a lot of water. This is because the effort causes evaporation through sweat and through your mouth, since you breathe more quickly. If you sweat a lot during exercise, you will lose a significant amount of water and electrolytes. However, to recover properly, your body absolutely needs to maintain good hydration. It is therefore important to drink enough water during exercise, but also before and after. Good hydration allows your muscles to function at their maximum capacity, then to eliminate the toxins accumulated during exercise. After intense exercise, you can also drink an electrolyte drink to help your body recover its electrolytes. However, avoid very sugary drinks, alcoholic drinks and caffeine, which tend to lead to dehydration.

Adopt natural painkillers to recover well

It is impossible to completely eliminate muscle and joint pain at the source, as it results from natural cellular processes. To provide relief, several homeopathic products directly target pain resulting from sports activity. Homeocan's Traumacare range has been designed to help you say goodbye to exercise-related pain, quickly and effectively. Depending on your preference, you can opt for the cream , tablet , gel , spray or drop version . There is also an arnica cream that you can use to massage the sore area. All of these products will provide you with rapid relief and help you recover well, thanks in particular to two key natural ingredients: arnica montana, which has an anti-inflammatory effect, and calendula, which has soothing and anti-edematous properties.

Eating Right to Support Your Fitness

To recover well after exercise, nutrition plays a key role. It is what allows your body to replenish its energy. The main thing is to eat a good diet of carbohydrates and proteins. Carbohydrates will help you regain your energy, while proteins will provide the amino acids necessary to repair your muscles. Conversely, not eating enough can increase your fatigue and inhibit the recovery process. The optimal time to eat a snack is 45 minutes after exercise, but you should still get the benefits if you eat it within 2 hours. Your snack should consist of plant or animal protein, whole-grain starches, vegetables or fruit. Your diet can be adjusted depending on your sport. For example, if you are doing bodybuilding, you should aim for a 2:1 carbohydrate to protein ratio, while for aerobic exercise, you should aim for a 3:1 ratio. In other words, you are ingesting about two to three times more carbohydrates than protein.

Enjoy the benefits of essential oils after sport

Did you know that some essential oils have the power to quickly relieve exercise-related pain? Indeed, aromatherapy is a lifesaver after a good workout! Lavender essential oil can help you rest, in addition to its anti-inflammatory action. If you want to continue enjoying your day to the fullest, try Traumacare Essential Oil Spray , which is made with menthol, eucalyptus and clove. Spray it and massage your muscles to forget about unpleasant sensations.

Sleep well to recover well

A good night's sleep is absolutely essential to recover after a sporting effort. While you sleep, your body regenerates muscle tissue, drains toxins and replenishes its energy reserves. By implementing these tips, you increase your chances of recovering naturally and successfully getting back into shape. Everyone's response to exercise varies, so be open to making some modifications to suit your body. With a good routine, you'll be motivated all year long! You may also like: Gold, silver and copper to put your health on the podium Homeopathy to reduce muscle pain Colloidal Silver: its benefits and uses