Maybe recently you have started to train in the gym, maybe you are contracted to sleep badly or you may have made an unusual effort.In any case, we recommend that you read the following article, where we will tell you the best remedies to reduce muscle fatigue.
Why muscle fatigue occurs
Sometimes it happens that the alarm goes off and there is no way to get out of bed. And, if we do, any movement seems impossible and requires a lot of energy. The fatigue or muscular fatigue does not have to be due to a bad movement or to a great effort that we have done.Occasionally, it may be due to the so-called ‘chronic fatigue syndrome’ which mainly affects women. Another reason is a weakening of the immune system or even certain diseases such as muscular dystrophy or inflammatory myopathy.Of course, we can not ignore arthritis and osteoarthritis, which also cause muscle fatigue. Women who have passed or are in the stage of menopause may not have enough calcium in the body. The lack of this mineral stimulates the contraction of the muscles and can cause pain or fatigue.
How to reduce muscle fatigue?
In the event that fatigue is caused by exercise or by more than usual effort, it is very important to allow the muscles to rest and recover. Wait between 24 and 48 hours to re-train and during that time try to sleep well and not perform physical activities.
In turn, it is essential to stretch the muscles for 15 seconds while accompanying with breathing.
When there is muscle fatigue from training, you can apply an ice and heat technique for 10 minutes. This works when there is no inflammation, since in such a case it is only good to use cold.Food is also vital to reduce muscle fatigue : eat foods that include complex proteins, such as legumes, dairy and meats. You will thus include essential amino acids that the body needs to recover. And, of course, do not forget about hydration, those two liters of water per day that you have surely heard or read.
Home remedies to reduce muscle fatigue
If you feel fatigue or a great fatigue in your muscles, perhaps what you need is a natural remedy that increases the energy and allows the body to recover. Pay attention to the following:
1. Oatmeal, banana and honey smoothie
It is very important that you consume carbohydrates, which nourish the body and prevent or reduce fatigue. This milkshake of oatmeal, banana and honey can be consumed as breakfast, after exercise or mid-morning.
Ingredients
- 1 cup of oat flakes (105 g)
- 1 banana
- 2 teaspoons of honey (15 g)
Preparation
- First, soak the oat flakes with warm water for a few minutes.
- Then add them in the blender container along with the banana and honey.
- Beat until a smooth cream.
2. Spinach, melon and grapes smoothie
A perfect combination to reduce muscle fatigue. Spinach strengthens tissues and is rich in calcium. The melon has fast assimilation hydrates, as well as vitamins and minerals. Grapes, on the other hand, are rich in magnesium, potassium and several antioxidants that improve physical performance.
Ingredients
- 2 raw spinach leaves
- 10 grapes
- 1 cup of melon (150 g)
- 1 cup of water (250 ml)
Preparation
- Wash the spinach well and process them together with the rest of the ingredients in the blender.
- Drink in the morning, better if it is fasting.
3. Ginger tea
This root with such a particular aroma and flavor is what you need to say goodbye to muscle aches. In addition to consuming it in your meals (for example, in salads, pies or soups) we recommend that you take advantage of its benefits in a rich infusion.
Ingredients
- 1 slice of ginger root or 1 tablespoon of the chopped root (15 g)
- 1 cup of water (250 ml)
Preparation
- Add the ginger to a cup of water and bring to a boil.
- Let the decoction take place for 10 minutes. Remove the root and drink as hot as possible. You can consume before sleeping.
4. Maca powder
Maca is another root of South American origin with energizing properties and a great contribution of vitamin B. It is obtained in several presentations, but we recommend the maca powder, which can be added to either a fruit juice or toast with cheese or a smoothie
- To take advantage of its benefits, it will be enough to consume 1 to 3 tablespoons.
- If you take it daily, try to rest one day a week.
5. Ginseng tea
Another natural remedy to reduce muscle fatigue achieved in the form of pills or dry roots. In the latter case you can use it to prepare an infusion that will give you a good amount of minerals and vitamins so that the muscles recover.
Ingredients
- ¼ teaspoon ground ginseng root (1 g)
- 1 cup of water (250 ml)
- 1 tablespoon of honey (25 g) (optional)
Preparation
- To make the ginseng tea grind one gram of the root and mix it with a cup of boiling water.
- After letting rest for five minutes, drink as hot as possible. You can sweeten with honey.
If muscle fatigue is very common, we recommend that you consult a doctor. He can tell you what you owe and what you can consume to reduce it.