Por que a recuperação é necessária

Why recovery is necessary

Why recovery is necessary

If you're reading this post, it's because, like me, you love training! To continue training and training well, we need to recover. Today we're going to talk about an important subject that we often neglect: recovery !


Exercise causes the body's muscles to work harder than normal, and this results in small tears in the muscle fibers. These tears cause inflammation, which can cause pain and discomfort. Additionally, when you exercise, your muscles use (and often deplete) stored energy in the form of glycogen and fluids, which can also contribute to feelings of fatigue and weakness. That's right, exercise is nothing more than stress and inflammation for the body! To restore the body's balance and readjust the changes caused by exercise, it is important to focus on the processes involved in recovery .


Recovery after exercise is important because it allows the body to repair injured muscle tissue and replenish energy and fluid reserves. This can help prevent injuries and ensure you can continue to exercise in the future. Yes, recovery is essential! This process also allows your body to adapt to the demands of exercise - and that is exactly what will make you evolve.


Based on evidence, a 4R approach has been identified to optimize post-exercise recovery, maximize training benefits, minimize fatigue and prevent injuries. The four Rs are: Refuel, Rehydrate, Repair and Rest.


(I) REFUEL – carbohydrate consumption is not only important to replenish glycogen reserves, but also to contribute to the energy needs of the immune system and tissue repair; Foods rich in carbohydrates, such as whole grains, fruits and vegetables, are essential.

(II) REHYDRATE During exercise, the body loses water and electrolytes through sweat - as we have already mentioned in previous posts. Rehydration is essential to replace these losses and maintain an adequate water balance. In addition to water, during intense or prolonged activities, it is important to consider the consumption of drinks or foods that contain electrolytes, the main ones being sodium and potassium.

(III) REPAIR . The repair phase is crucial to strengthen and rebuild these tissues. Protein intake is essential for this process, as it provides the amino acids necessary for the synthesis of muscle proteins. Foods rich in protein, such as lean meats, eggs, dairy products and legumes, are recommended at this stage.

(IV) REST Rest is a fundamental part of recovery. It gives the body the opportunity to recover, repair damaged tissue and consolidate the gains made during training. Adequate sleep is particularly crucial, as it is during deep sleep that the release of growth hormones and cell regeneration occur.



Thinking about optimizing and amplifying recovery, Ampli was born. Composed of quickly absorbed carbohydrates (dextrose and d-ribose) and high-quality protein from isolated whey protein, with a plus of BCAA to provide the ideal and necessary amount of leucine . In addition to vitamins and minerals such as iron, zinc, magnesium and even type II collagen for joints (there is already a post about each of these ingredients here on the website).


The idea is not to replace one of your meals, but to provide nutrients you need to, as the name suggests, amplify your recovery. Unlike some supplements with an emphasis on recovery, Ampli's ratio is 2:1 protein to carbohydrates. This is because, aiming for an adequate and rapid recovery, it is more important (and perhaps difficult to find) to consume an adequate amount of protein. And leave the rest of the carbohydrates necessary for each individual to eat, preferably in food.


By allowing the body to recover properly, overall well-being is improved, performance is optimized and the famous “burnout” is prevented. Timing is everything when it comes to recovery. Therefore, after emptying the tank, the Ampli is a smart, easy and practical choice. It provides proteins, carbohydrates, electrolytes needed to quickly replenish, rehydrate and rebuild after long, difficult endurance workouts.


It's also vital that you listen to your body and take a break if you're feeling unwell, tired or in a lot of pain after exercise. To perform optimally in your next workout, you must ensure that your body is restored and revitalized.


And don't forget sleep! Get at least enough sleep! This will help improve your performance and optimize the recovery process. Give yourself the chance to fully rest whenever you feel the need.


Combined?!


Thanks for reading and see you in the next post.



Gaby,

Nurture by Z2.