Soccer can appear to be so elegant from the perspective of the spectator, almost like a breeze. Yet anyone who has ever spent some time training for this ubiquitous sport knows what a price both muscles and joints pay over time. If you want to avoid such aches, here are tips on how to speed up muscle recovery after intense exercise.
Use the power of fluid
When you are running around the soccer field with intense commitment to achieve the best possible results, you are bound to sweat a lot – and therefore you are losing the most important substance your body requires. Water makes up 70% of our bodies, it is the building block of your muscles, so it’s important to keep that fluid balance in check. After your training is done, you should drink around 0.4 liters of water (which is a bit over 12 ounces) in the time window of thirty minutes. Of course, if the day is particularly hot, you should definitely drink more.
Keep in mind there’s more to water than water
However, water is not the only thing you lose as you exercise. Your body’s fluid is mixed up with crucial minerals which are known as electrolytes. If you ever wondered why your sweat tastes salty, these electrolytes are the main culprit. Your muscles desperately need electrolytes, so once you lose too much of this precious substance, your body is much more prone to cramps and additional metabolic complications that can lead to injury. This is why some soccer players and athletes in general opt to rehydrate their bodies with electrolyte-enriched drinks.
Find efficient ways to re-energize
Of course, sweating is not the only way you lose important body nutrients. During rigorous exercise, you are practically burning fuel – anything you’ve eaten is used up and your body requires more. Carbohydrates are spent like crazy during the game and they are the cornerstone of keeping yourself properly fed after training. Carbohydrates are stored in your muscles and they are universally present in your blood.
On the one hand, sport drinks are mixed to contain carbohydrates. On the other, you can get this precious biomolecule through regular, old fashioned food. Starch, goods from bakeries, fruit and even some vegetables contain carbohydrates. The best possible combination is to give your body a killer mix of nutrients that will help you jump back from after-workout fatigue. For example, you can combine a mix of legumes and honey with a vitamin complex and incredible curcumin pain reliever. Studies have shown curcumin as a chemical is an amazing secret weapon for muscle recovery.
Don’t forget to stretch
Stretching is a bookend notion for every responsible athlete. In order to improve muscle recovery, you stretch after training, just as you stretch right before. It’s good to do this while your muscles are still warm. This way, you’ll give them a chance to receive more oxygen and nutrients faster, especially if you’ve had your electrolyte-filled drink and snack immediately after you’ve hit the locker room. This after training session might chip away at your free time since it’s not mandatory, but spending another ten minutes on this can really save your day.
Don’t stop after the training
Unless you are a member of an unbelievably small minority, your home is probably some distance from where you generally have your soccer training. This is actually an advantage because the worst thing you can do immediately after training is lie down. A solid walk or a breezy bike ride home will slow your body down in a much more elegant way. This way, your muscles will get a chance to clean out metabolic waste which was accumulated during training.
We live in times when latest advances in medicine provide precious insight into how to recover our bodies and achieve better overall health without drastic invasive procedures or excessive, endless therapies. With these tips on how to speed up muscle recovery after intense soccer exercise, you are guaranteed to prevent potential injuries that might cost you in the long run.