Post-workout fatigue is a problem many people, athletes included, go through. Sometimes you just hit the gym too hard and end up overdoing it, and as a result, you end up feeling sore after.
While training hard isn’t an issue per se, the main hitch comes when one doesn’t make a conscious effort to balance their training intensity and recovery time properly.
Muscle fatigue is your body’s response to adopting the fitness training and alerting you that you may have reached your psychological and metabolic limit.
What You Need To Know About Post-Workout Fatigue
The symptoms of fatigue vary from person to person. What may be overkill to you may be incredibly easy to another person. When your fatigue symptoms persist for longer than usual, you should consider resting a bit more in between your workouts. Training continuously, at high intensities, and with inadequate rest may lead to overtraining and chronic fatigue syndrome — an unidentified state of extreme fatigue. This condition worsens with overtraining and doesn’t get better with rest alone.
Post-workout fatigue is often accompanied by sore muscles, which means that your muscle tissue is damaged and will need time to repair and become bigger and stronger. But what if you didn’t have to be sore after a workout?
Ask any gym-head out there; the perfect world to them is one where they’d work out continuously without their muscles being sore and painful. The good news; you don’t have to be sore after hitting the gym, and you could potentially avoid post-workout fatigue if you follow the step below.
1. Replenish Lost Energy
One of the many ways to not be sore after working out is to watch your calorie consumption. Incorporate some of your meal preferences into your post-workout snack for you to consume and replenish your energy.
Diet and nutrient timing are essential, especially after your workout. Your body needs adequate amounts of carbs to help refill muscle glycogen. You also need proteins to help with muscle repair and rebuilding. Protein provides your body with branch chain amino acids or BCAAs, which are the building blocks of muscle.
There are lots of great sources of post-workout snacks that have a great combination of carbs and proteins. For instance, you could try chocolate milk and peanut butter sandwiches made from whole-wheat bread.
You could also incorporate some after-workout supplements. It enriches your muscles with nitrogen and helps improve protein synthesis, to enhance muscle recovery. You can buy syn pharma steroids online as there you can find the best quality product.
2. Rehydration Is Important
You lose water through sweat as you work out. Hydration is equally important to food after an intense workout. Constantly drink water throughout your day as you, and more so after a workout session. Your body can absorb at most four cups of water in an hour, so don’t chug a gallon in one sitting. Instead, drink a smaller amount of water after a workout for a couple of hours to rehydrate fully.
As a rule of thumb, for every pound of weight you lose during exercise, take at least two cups of water. Water is vital for every metabolic function in your body and nutrient transfer, so having plenty of water will boost every bodily function.
3. Try Active Recovery Techniques
Implement an active recovery program into your regimen to help with soreness and fatigue. This may include stretching, light cardio, and foam rolling. Foam rolling is especially a great way to release any muscle knots you may have and increase the blood flow to areas with less. It also helps avoid muscle soreness or shorten recovery times.
Post-workout stretching may help improve blood circulation to your muscles and allow your body to cool down to prevent any injury.
If you don’t want to get sore post-workout, rest is essential. Eight hours of sleep every night is what you should go for. Rest will help prevent any chronic fatigue symptoms after intense workouts.
Quality sleep has several facets, such as sufficient amounts of REM and deep sleep to ensure enough time for muscle tissue recovery and repair.
A surge of blood flow in your tissues in deep sleep cycles helps them grow and develop. Sleep also helps decrease cortisol, a stress hormone, and increase the human growth hormone. Cortisol is catabolic, and human growth hormone is anabolic.
5. Take an Ice Bath
Ice baths, ice massages, or contrast water therapy may help fasten recovery times, prevent injury, and reduce muscle soreness. By repeatedly constricting and dilating your blood vessels, you help flush any waste products for your tissues.
6. Avoid Overtraining
The most obvious way to avoid post-workout fatigue is not to overtrain. You could do this by coming up with a simple and smart workout routine. Heavy training sessions, excessive exercises, and a lack of rest days will limit your fitness gains.
The most important thing you can do to avoid any post-workout fatigue is to listen to your body. If you’re feeling tired, sore, or start to notice a decrease in your performance, take a break from working out. Your body will let you know when it needs a break. If you already have fatigue, don’t go lifting weights again. Contrary to the famous gym lovers’ adage, pain is not weakness leaving your body. Fatigue is a sign that recovery hasn’t taken place yet.