TIPS FOR EFFECTIVE REST AND RECOVERY POST CYCLING
The time that you spend off your bike recovering is very important and vital as the time you spend training. If you don’t repair your muscle damage, then one can be left with much more than aching legs. Recovery time is important to reduce injury, fatigue and soreness. Follow these tried and tested recovery methods and feel like a pro :
- Active recovery (light recovery training): This means when you replace your rest time with light exercise. It is very effective in reducing muscle damage. If this does not work for you then you can opt for passive recovery.
- Compression clothing: This method has been supported by a lot of studies that seem to make the recovery process a little more effective with the help of compression.
- Recovery drinks, tablets, supplements: To add to your healthy diet, supplements play a very important role to improve the levels of antioxidants, proteins, vitamins and carbohydrates to speed up the recovery process. The antioxidants help to counter the effects of free radicals that caused muscle damage during exercise.
- Hot/cold therapy: This can help reduce inflammation and increase blood circulation causing a speedy recovery. It includes alternating a hot shower and a cold shower. Showers below 21.1 degree celsius have great health benefits. Hydrotherapy is used to make our body adapt to harsh conditions and become more resistant to stress
Focus on nutrition :
- Beetroot juice: It helps to boost your stamina because of its high nitrate levels.
- Fish: The omega-3 fatty acids help in recovery as they can increase the intake of oxygen of damaged muscles and help to lower fatigue.
- Milk-based products: Whey protein powder is a great recovery supplement that should be consumed post-training. (Steadfast Nutrition Power Protein is a great premium protein powder available in the Indian market)
- Fruits: Include anti-inflammatory fruits rich in antioxidants to reduce any kind of muscle damage.
Comments
No comment yet.