The post-sport slump is known to all athletes, regardless of their level. However, by identifying the type of fatigue felt and adopting a few good reflexes, it is possible to reduce the fatigue that appears after a session. Read on to find out everything about it!
The different types of fatigue after training
Training can generate different types of fatigue:
General fatigue
This type of fatigue after sport is the most common, general fatigue is the accumulation of all the types of fatigue mentioned below, added to the slumps of daily life.
The more we exert ourselves physically and mentally in a day, the more we need rest. to recover our initial energy level, it is even necessary to maintain good general health , in the long term.
When you have a very stressful day in several aspects of your professional or personal life, fatigue is significant , sometimes even to the point of making training dangerous.
Muscle fatigue
Physical fatigue is easy to recognize, since it is very easily felt after a workout. This type of energy slump after sport depends mainly on the duration and intensity of the effort provided during the session .
The number of muscle fibers used varies depending on the intensity required during the workout. By using muscle fibers too frequently, for a long time, or intensively, they are more likely to tire.
Nervous fatigue
All the movements we make are controlled by the brain, which ensures that everything is done properly. It is also the brain that sends electrical signals to the muscles, in order to tell them to contract.
When nervous fatigue sets in, it induces a decreased quality of reception and transmission of movement control signals . This type of fatigue disrupts the work of motor neurons (nerve cells specialized in controlling movements), which can prevent a movement from being performed as desired.
How to manage fatigue after a workout?
There are several parameters that can help manage fatigue after sport and minimize the risk of injury:
Adopt a healthy diet
Proteins are essential to our diet and are of prime importance in the recovery phase after sport, since they participate in muscle reconstruction as well as the repair of muscle fibers damaged after exercise. However, although proteins are essential, they are not able to meet all of an athlete's nutritional needs on their own and must be combined with carbohydrates, lipids, vitamins, fibers and other minerals.
After intense physical effort, the body needs simple carbohydrates , also called fast sugars. These include glucose, fructose, sucrose and are available quickly.
However, the body also needs complex carbohydrates or slow sugars, in order to replenish its glycogen stocks over several hours, which is none other than the body's main energy resource. Thus, it is best to find a balance between these two families of carbohydrates, to take full advantage of them and avoid the energy slump after sport.
Furthermore, It is recommended to opt for natural carbohydrates , such as those present in milk (lactose) or in fruits (fructose), rather than artificially added sugars. Finally, we must not forget to consume good fats (Omega 3, Omega 6), which are essential to our body.
Hydrate yourself sufficiently
Our body is made up of about 60% water, so all of our cells need hydration. This is one of the reasons why it is important to drink enough water. before, during and after a workout. Drinking water after a workout also helps flush out toxins and to avoid muscle aches, cramps and fatigue after exercise .
Sleep well
To avoid fatigue after sport or repeated energy dips, Quality sleep is essential . Restorative sleep not only keeps you in good shape all day long, but also minimises your exposure to the risk of muscle aches and fatigue after exercise .