Spring is quickly upon the Gold Coast, which means many people are hitting the gym to get their bodies in prime beach shape. However, while starting a new, intense workout regimen can quickly reshape your body, it can also leave you with tight, sore muscles and some of them needing muscle repair.
Muscle tightness is a common problem for even the most experienced exercisers. The time it takes for muscles to repair can vary depending on the individual’s exercising experience and the intensity of the workout.
There are several steps an individual can take to reduce tightness and decrease muscle recovery time. Stretching before and after workouts can prevent soreness and reduce the repair time between workouts. Another helpful recovery tool is a massage from a skilled professional. Get in touch with us today to book your next appointment!
As well as these activities, there are also a number of vitamins that can aid the recovery process. Fortunately, all of these vitamins are natural and can be easily incorporated into your diet with some simple healthy food choices.
Vitamin C is a powerful antioxidant found in a variety of fruits and vegetables, including citrus fruits, pineapples, peppers, raspberries, broccoli and blueberries. This vitamin helps muscle recovery by increasing the production of collagen-connective tissue, which repairs blood vessels, tendons and skin tissue.
Vitamin D can be found in eggs, meat, cereal, milk, liver oils and fatty fish. It supports calcium absorption which helps build strong bones and muscles. Vitamin D also helps regulate inflammation, which can occur after intense workouts.
Exercising can cause a protein known as CPK to seep into your bloodstream. CPK causes your muscles to break down and increases your muscle recovery time. Sustained, extreme levels of CPK can cause kidney damage as well. Vitamin E increases blood circulation and assists the body in ridding CPK from your bloodstream. Sunflower seeds and almonds are great sources of Vitamin E, as are avocados, olives and wheat germ.
Vitamin B is actually made up of eight vitamins, which combine to speed up muscle repair and boost the development of new cells. Vitamin B also helps prevent muscle cramps and muscle pain. Dairy products, salmon, whole grains, kale and pomegranates are all good sources of vitamin B.
Vitamin A is most commonly known for being found in carrots and for boosting vision. However. Vitamin A can help the body in other ways, too. Vitamin A helps the immune system fight off infections and helps the heart, lung and kidneys operate properly. All of those organs are necessary to keep the blood flow pumping for muscles to recover.
Adequate muscle repair is an important part of any workout routine. Continuing to exercise before muscles have had a chance to recover can lead to serious muscle injury. A healthy diet of foods packed with these five vitamins can help expedite the recovery process.
Massages are another excellent way to aid muscle recovery. In the Gold Coast, mobile massages are a popular option. We would welcome an opportunity to provide our services at the location that is most convenient for you.
Photo Credit: Luigi Diamanti