After a sports session, it is essential to adopt some good habits to help the body regenerate and avoid possible muscle injuries. Here are four tips for recovering after sport and improving your recovery after sports training.

1. REHYDRATE WELL AFTER EXERCISE

During physical exercise, the body sweats to regulate its temperature and eliminate toxins. This is part of the body’s natural detoxification process. To compensate for water loss, it is necessary to drink plenty of water during and after exercise. Rehydrating the body also helps eliminate waste products such as lactic acid, ammonia and urea accumulated during exercise, compensate for mineral losses such as chlorine, sodium and potassium, and promote the reconstitution of muscle glycogen reserves, which are sugars stored in the muscles.

We recommend drinking, in small sips, up to 1.5 liters of alkaline water after very prolonged efforts, during the hours following sports training, in order to replenish minerals and reduce the body’s acidity, which may be partly related to the accumulation of lactic acid in the muscle fibers.

Be careful, though: it is essential to hydrate before, during and after exercise. You should not wait until you are thirsty to drink because this is already an advanced sign of dehydration. Proper hydration is therefore an important part of recovering after sport.

Good to know: eating fresh fruit after sport is a good way to rehydrate while stocking up on carbohydrates, minerals, antioxidants and trace elements.

In certain specific cases, such as intense physical efforts or particular climatic conditions, rehydration may require the use of specific and appropriate drinks.

Finally, these recommendations concern healthy and trained individuals. In the event of heart, kidney or thyroid failure, the rehydration strategy requires medical monitoring and personalized advice from a treating physician.

2. STRETCH CORRECTLY AND IN MODERATION

The benefits of stretching remain a subject of controversy today.

In 2011, during a conference on the specific subject of recovery, studies presented at the event indicated that certain stretches, particularly those practiced before a sports session or performed in the morning after waking up, did not necessarily promote muscle recovery. On the contrary, they could potentially contribute to micro-injuries and muscle inflammation.

After a sports session, it is recommended not to stretch a painful muscle and to stop stretching when pain occurs. The benefits of stretching also depend on the way in which it is performed. For example, the back should always remain straight whatever the stretch, and it is recommended to focus on the movement and stretch gently.

Finally, it is essential to breathe properly, in other words, not to hold your breath during a stretch. Stretching correctly and in moderation can therefore be included in a routine for recovering after sport.

3. ADOPT GOOD FOOD REFLEXES

Immediately after exercise

In order to provide the necessary energy, the muscles used during exercise draw on their glycogen stores. After physical exercise, we recommend consuming foods rich in glucose and fructose in order to quickly replenish the body’s energy and promote the restoration of energy reserves in the muscles and liver.

Opt for citrus fruits such as oranges, grapes, a banana, a cereal bar or a piece of gingerbread. Fresh fruits are particularly recommended for their alkalizing properties, which can help promote the elimination of acidity from the body.

We recommend sitting down to eat two to three hours after exercise. To help the body recover well and support recovering after sport, opt for a balanced meal composed of:

• A sufficient intake of starchy foods such as pasta, rice, bread, semolina and whole grains to promote the restoration of energy stores;
• Fresh plants such as raw vegetables, cooked vegetables and fresh fruit, which are rich in water and minerals to help rehydrate the body, as well as antioxidants and polyphenols that help fight free radicals produced in greater quantities during exercise. They also provide carbohydrates that allow the muscles to synthesize glycogen;
• Fish such as tuna, salmon and mackerel, or eggs, which are rich in animal proteins and essential amino acids that participate in the renewal of muscle fibers. After exercise, fatty meats should be consumed in moderation because, even though they are rich in animal proteins, they contain saturated fatty acids that can be harmful to health.

4. SLEEP WELL TO GET IN SHAPE

Sufficient, quality sleep is an essential factor in the body’s recovery. It is during the phases of deep slow-wave sleep that the body regenerates and muscle tissues are rebuilt with the help of growth hormones.

In addition, by reducing the excitability of brain cells, deep slow-wave sleep helps the muscles relax. They enter a phase of inactivity, an essential stage for the regeneration of muscle cells. Finally, sleep helps maintain and regenerate the immune system, which is beneficial for athletes since intense physical activity can affect their defenses and make them more prone to infections.

Regular sporting activity can significantly improve the depth and quality of sleep. Conversely, lack of sleep can negatively affect sports performance. The relationship between sport and sleep can therefore form a virtuous circle and play an important role in recovering after sport.

Good to know: rest is essential after a session of intense physical exercise. It is recommended not to do sports for at least a day to give the body time to recover, replenish its energy reserves and regenerate muscle tissue. Adequate rest is therefore an essential part of recovering after sport.