Getting Enough Sleep is Better than Taking Painkillers After Workout
Health experts are unanimous: in addition to preventing many diseases, physical activity would even have some healing powers. However, to recover well after each session, there are things to do to recover instead of taking painkillers.
The art of exercising and workout is changing nowadays as younger people tend to rely on medications instead of taking enough rest and sleep. Many food supplements and painkillers are appearing on the market but do these medications really help?
According to Thomas Lubicrose, a career personal trainer and physician, younger people are changing the ways on how exercise is done but for the worse.
“I’ve seen a lot of young people spending 6 hours in the gym then ask me what drugs to take when they experience pain and I always tell them that sleeping is better than any medication”, Lubicrose said.
The following are tips from the famed personal trainer as well as more tips at Livetray.
Get enough sleep
Growth hormone is secreted during our sleep. However, it is precisely this hormone that allows us to gain muscle mass and repair the damage caused by training. "The idea is to go to bed before 10 p.m. because sleep is more restorative when you go to bed early. Then you have to sleep 6 to 10 hours a night, depending on our personal needs," says Thomas Lubicrose. Many people think that taking pain killers could help them recover after an intense workout but this is not really recommended. Sleeping is better than medications to allow your muscles to recover!
“No painkiller is better than having enough sleep. Many people are doing it wrong. Getting enough sleep instead of medication is the way to recover from body pain”, he added.
Keep yourself hydrated
During the workout, your body sweats while burning fats and releases toxins: it is called detoxification of the body. In order to recover from water loss, it is essential to drink a large amount of liquid before, during, and after the exercise. Although water is cheap, any type of natural juice or fruit shake is recommended. The rehydration of the body also eliminates waste (lactic acid, ammonia, urea.) accumulated during the intense workout.
Drinking up to 1.5 liters of alkaline water is recommended in small sips for very prolonged efforts during and after the workout while sweating to replenish liquid loss and reduce the body's acidity in part due to the accumulation of lactic acid in muscle fibers.
Be careful though, it is essential to hydrate before, during, and after exercise. Don't wait until you're thirsty to drink as this is already one of the advanced signs of dehydration.
Good to know: Eating fresh fruit after exercise is a good way to rehydrate while stocking up on carbohydrates, minerals, antioxidants, and trace elements.
In some particular cases, for certain intense efforts, and under certain climatic conditions rehydration requires the provision of specific appropriate beverages.
Finally, these recommendations concern healthy and trained subjects and in case of heart, kidney, or thyroid failure the rehydration strategy requires follow-up and personalized advice from a treating physician.
“During an intense workout, you lose a lot of liquid through breathing and sweating. So it's very important to drink before, during, and after, to replace what has been eliminated," says Fabien Morand, a certified fitness trainer, and the kinesiologist. Good hydration also promotes the disposal of metabolic waste that has been released during activity. But what exactly should I drink? "Tap water does the job!" the kinesiologist replies.
Have a proper snack
Unless you plan to have a meal less than an hour after training, make sure you eat a snack within 30 minutes of the workout. "To replenish energy reserves and repair muscle damage, the snack must have a ratio of three grams of carbohydrates for every gram of protein. Personally, I like to take a banana with two tablespoons of hemp protein powder," reveals the trainer.
Focus on active recovery
After the last exercise of our workout, we must resist the urge to let ourselves fall to the ground. Indeed, it is better to go on a stationary bike or walk 5 to 10 minutes, at very low intensity. "We need to stay around 50% of our maximum heart rate. This period of return to calm promotes blood circulation and also contributes to the elimination of metabolic waste," says the kinesiologist.
"In addition to relaxing the muscles, a Swedish-style massage, that is to say quite gentle, promotes venous return and lymphatic drainage. This contributes to the elimination of metabolic waste that was produced during physical activity, explains Fabien Morand. Of course, we do not have all the means to offer ourselves a session with the massage therapist after each training. Never mind: a massage mat or self-massage with a simple tennis ball can provide similar effects.
After a workout, it is essential to adopt a few reflexes to help the body regenerate and avoid possible muscle injuries. Here are 4 tips to recover well after sports training.
Stretch properly and in moderation
The benefits of stretching remain a controversial issue today.
In 2011, during a symposium on the specific topic of recovery, Insep studies showed that certain stretches, especially those performed before a workout or those performed in the morning when waking up, did not promote muscle recovery. On the contrary, they may be responsible for microlesions and muscle inflammation.
After a workout, it is recommended not to stretch a painful muscle and to stop stretching muscle when pain occurs. The benefits of a stretch also depend on how it is done, for example, the back should always remain straight regardless of the stretch and it is recommended to rely on movement to stretch smoothly. Finally, it is essential to breathe well, in other words not to stay in apnea during a stretch.
Adopt a good eating habit
In order to provide the necessary energy, the muscles required by the effort draw from their glycogen stocks. After exercise, it is recommended to consume foods high in glucose and fructose in order to quickly "re-sweeten" the body and promote the replenishment of energy reserves of the muscles and liver.
Opt for citrus fruits (orange), grapes, a banana, a cereal bar, a piece of gingerbread. Fresh fruit is all the more recommended for its alkalizing property which promotes the elimination of the acidity of the body.