To talk about muscle recovery, we must first understand the benefits of exercise and sports. In this sense, every time a soccer player trains, plays or does bodybuilding, his muscle fibers suffer micro-injuries and soon recover.
Thus, this athlete manages to have a better physical conditioning, with strengthening and gains in muscle strength and volume, and better ability in sports.
However, every time he practices or trains, the ideal thing is that he recovers his physical condition and is well and ready to return to play or training.
Nutrient Replenishment and Muscle Recovery Therapies
In order to work on muscle recovery, we need to look at the athlete as a whole. First: did he get dehydrated? If so, he needs to replace water, mineral salts, vitamins and micronutrients.
After all, hydration is essential, especially in warmer environments, and should be performed before, during and after sports practice.
However, in terms of food, we can focus on the post-workout, which consists of replacing the protein, the muscle mass that we may have lost and the glycogen stores being the sugar/energy stock that remains in the muscle.
Foods that make this possible are dairy products, such as yogurt, combined with fruit or honey. Still, for this post-workout replacement, you can have a normal meal containing carbohydrates and proteins such as rice, beans, chicken fillet, eggs, salad, etc.
In addition, there are recovery therapies that we use for more effective muscle recovery, so that the athlete is fine the next day for a new training and/or match.
Use of ice compression boots: the soccer player puts them on to help with the anti-inflammatory process, ice is the best anti-inflammatory, it is a simple and accessible recovery therapy.
Use of compression boots: they perform a lymphatic drainage of the legs, so to speak, and the player tends to have an improvement in blood circulation, which speeds up recovery;
Loosening and relaxation of painful muscle points: technique used after major muscle contraction. This recovery method combines massage, acupuncture, physical therapy exercises and exercises with specific equipment.
