method and ingredients that work in recovery of muscle fatigue
by Antonio_Diaz everyday and when the people of the lack of exercise began a sudden movement for diet and initiator Ichinen, routinely exercise in order to increase even with performance who have a, such as when too much hard work to practice, muscle fatigue is one of the painful problem for people to exercise. This time, we introduce effective methods and ingredients to the recovery of muscle fatigue.
and muscle fatigue
Ya violent sport long standing work, desk work and personal computer, drive a car, child care, housework, hobbies, etc., and is repeatedly performed and a long period of time of the same operation, will be muscle fatigue. Muscle fatigue, blood circulation is reduced by lactic acid waste accumulates it in the muscle, the muscle becomes hard, is a state in which the muscle has become to difficult to shrink.
causes and symptoms muscles fatigue
pain of muscle damage It differs depending on the state. Affected area is heated, there is a dull ache Dari damaged and Zukinzukin. Also tension, stiffness, fatigue, perhaps the muscle fatigue even when you feel a sense of discomfort, such as weight.
cause is different, but in excessive exercise or vice versa, it might be lack of exercise of the cause. Circulation of blood in the overuse of the muscle becomes worse, accumulate fatigue substance called lactic acid, the results or muscle is no longer able to contraction will stretch well hard, will be broken muscle fibers (muscle fibers) is due to strenuous exercise, it is muscle cause of fatigue. If lack of exercise can be said that it takes place in it to keep the same attitude.
is the time it takes to muscle pain and fatigue?
the muscle pain There are two types of muscle fatigue and muscle damage. During exercise, by intense muscle contraction, when the oxygen supply to the muscle is no longer in time, glucose will cause an incomplete combustion is a source of energy. In this case, it refers to those remaining in the state, such as cinders and lactic acid.
lactic acid, the occurrence amount is large, it accumulates in muscle in without being metabolized. Since shrunk the lactic acid was accumulated muscle, become a state, such as crushing the blood vessels through the muscle, this will interfere with the blood circulation. As a result, fatigue and body of the weight, the state that caused such languor is muscle fatigue.
time required for recovery from fatigue is different depending on the cause. Recovery of energy level or take a carbohydrate, it is said that can be recovered in just a few hours to be using the supplements.
and carry out the training, which was multiplied by the high loads, such as weight training, cortisol, called the stress hormone is secreted, catabolism trying to use muscle as energy will be promoted. Such cases, the fatigue of the hormone level is said to take about 24 hours.
how to recover muscle fatigue
lighter exercise stretch
in order to recover the muscle fatigue, be removed fatigue substance does Mase Banari. To do this, acupuncture and sports massage is effective, but it is one of the ways is also possible to carry out a light exercise of walking, etc. or a stretch at home.
is because the blood flow was stuck by that the stretch is well. In addition, those who because of lack of exercise, you may want as much as possible repeated and long-term work of the same thing is to refrain as much as possible, perform such simple exercise and stretch walking.
intake
citric acid, amino acids muscle in order to recover the fatigue, mainly of lactic acid, etc., it is important to successfully release the fatigue substance is metabolized when the muscles are worked. When the strenuous exercise, but energy is required, it might serve to attempt to capture the energy to break down muscle if it is not enough in the body. You may want to ingest the amino acid in pre-exercise in order to prevent it.
If you want to obtain the fatigue recovery effect at the amino acid, is more effective when ingested five types of amino acid arginine, glutamine and BCAA (leucine, isoleucine, valine).
In addition, is also famous as a component that is effective in relieving fatigue citric acid. The citric acid, has been that there is an effect that change to decompose energy oxidizing substance is the cause of fatigue. The citric acid, is the food and feel sour have been included in the citrus and pickled plums.
put a ship to take a sleep
is also said to be effective to put a poultice is for the recovery of muscle fatigue. In that case, it is a good idea to use a cold compress rather than a hot compress. By cooling, it is said to have anti-inflammatory, analgesic effect. In addition it is to muscle fatigue take a lot of sleep is also important. Why do people sleep, that most of the reasons for taking the fatigue of the brain and body. What it says, usually is soundly sleep thing, tired muscles will be reduced.
taking of drugs and supplements
common component of the well is being said fatigue recovery to, or improve liver function, you have to restore the fatigue by or to support the work of the liver.
In addition, since the muscle fatigue recovery is effective amino acid, said to be mainly improved by the ingestion of BCAA (leucine, isoleucine, valine), and the like. But that incorporate all of these from food is difficult, it would say that at the time more effectively is taking medications and supplements.
nutrients to recover the muscle fatigue
amino acid
Some of the amino acids, the muscle to say that BCAA (branched-chain amino acids) There are amino acids that exhibit the effect as an energy source. BCAA is, says that of the three types of amino acids called "valine", "leucine" "isoleucine".
these accounted for about 20 percent of the proteins that make up the muscle, raising the muscle training performance, you say that component will support the recovery of fatigue.
There is the idea that well drink the protein after exercise, but the amino acid the protein of the protein or the like is produced by the decomposition has helped the recovery of direct muscle fatigue. For this reason, it may be ingesting food that contains many amino acids in order to prevent muscle fatigue.
citric acid
in the past experiment to demonstrate the effect of citric acid has been broadcast on NHK. Group gave lactic acid and citric acid in rats fed only lactic acid, divided into groups which are not given citric acid, were examined sustained exercise time, the group gave citrate shake could exercise lasting 40 seconds longer a thing of the content to say.
than this, citric acid would say a big to do with fatigue. The lactic acid is a fatigue substance to reduce the exercise and performance you of me as soon as possible the work to be discharged to the outside of the body is decomposed into water and carbon dioxide gas has been said that effective and fatigue recovery citric acid.
also citric acid has been said that there is also work to improve the blood flow. Blood when there is bad blood flow has been oxidized, but you may want to at the time of the motion is ingested citric acid for it in the alkaline us to improve the blood flow.
carbohydrate
carbohydrates are good digestion and absorption effect is seen in the fatigue recovery and be taken on when you want the energy required to fatigue recovery is rich and fatigue recovery order.
carbohydrates taken into the body, after being degraded to monosaccharides by digestive enzymes, are absorbed from the small intestine. Absorbed monosaccharide is taken in conjunction with the blood to the interior of the liver and muscles, or stored as glycogen, while or synthetic amino acid, will be transported to the whole body that was, including the brain.
move the body, energy that becomes the source of the thinking power of the brain is a carbohydrate, that is sugar. There was a shortage of energy in one of the causes of muscle fatigue, carbohydrate is good is very efficient to replenish the energy.
protein
protein is essential nutrients in our body. Protein There are effective work is two to muscle fatigue. One is with the protein, is working to repair the cells of the body. For us as soon as possible the recovery of the injured muscle fibers in the muscle training and exercise.
The second is working to create a muscle with the protein. Although it might be many people are likely to get the muscle and make a high muscle training of strength, in order to make the muscles you will need protein.
you it leads to muscle fatigue accumulate lactic acid will not and energy shortages enough. Therefore the muscle fatigue you say that good be taken enough of the protein.
lipid
muscles when you exercise the main source of energy to shrink in the carbohydrate and lipid, usually the two are used in equal proportions. So will it prevents the accumulation of lactic acid by the energy shortage by the ingestion of lipid.
Further fat taken through food, it is decomposed in saturated fatty acids and unsaturated fatty acids. It is good for health substance saying unsaturated fatty acids and essential fatty acids, but it is said to help in muscle fatigue recovery has anabolic properties that promote muscle protein synthesis in one of its workings.
vitamins and minerals
vitamins and minerals , that does not restore the direct muscle fatigue, by activating the function of the enzyme in the body, metabolism smoothly carried out, for us to recover a variety of fatigue. The fatigue in the body accumulates, you might for metabolism and lack of vitamins and minerals is reduced.
food to recover the muscle fatigue
chicken breast meat, pork
as
ingredients breast meat of chicken is having an effect on the fatigue recovery It has been attracting attention. This is because the components of "Imidapepuchido" contained in high concentrations in breast meat of chicken has been helpful in fatigue recovery.
Imidapepuchido is a type of amino acid that is abundant in Niwatorimunenikuya fillet. To remove the active oxygen that causes fatigue by preventing the oxidation of cells, it is said to relieve the fatigue.
is one of the pork is also an effect on the fatigue recovery ingredients. Or the exercise, the lactic acid of fatigue substance or use your head you will easily feel tired more and more. Promote the metabolism, pork vitamin B1 to discharge the lactic acid smoothly contains many. You may want to eat them even when that caused the muscle fatigue.
migratory fish tail meat
of migratory fish tail of meat, as well as the breast meat of chicken contains a lot of the Imidapepuchido, is the food that is to be effective in the muscle fatigue. Sardine, mackerel, tuna, bonito, yellowtail, salmon, etc. are the migratory fish to continue swimming for a long period of time. That is to tail you us to recover the Imidapepuchido many included muscle pain to have excellent anti-oxidant effect to fight off the active oxygen which is a major factor, such as muscle pain and aging.
citrus, strawberries, kiwi
various among the fruits, citrus fruits, strawberries, kiwi, such as lemon, grapefruit can be said to perfect ingredients in the recovery of muscle fatigue because it contains citric acid.
by incorporating the diet these on a daily basis, will lead to the prevention of the body's tired and stiff neck. Also when you take citric acid, it would be more effective so you help the work of citric acid by taking together the ingredients included the Imidapepuchido.
pickled plums, rice vinegar
pickled plums and vinegar it says that the fatigue of muscles is effective because it contains a lot of citric acid also. Although the main component of vinegar is Moto in which acetic acid of acidity, gluconic acid, citric acid, malic acid, also contains organic acids such as tartaric acid.
also differences also sour amount of amino acid by vinegar, but because rice vinegar is relatively acidity less mellow, vinegar would be easy to ingest Even if you're not good. Plum and rice vinegar is Why not try to incorporate to actively diet because it is also effective in the summer heat and loss of appetite.
diet recipes to recover the muscle fatigue
ginger grilled pork
Source: http://www.recipe-blog.jp/profile/161304/recipe/985044
1, pork first, set aside 10 to 20 minutes and crowded fir seasoned.
2, and through the fire then added sauce. Vegetables at this time onions, etc. is also delicious stir-fried together.
3, it is completed Serve with shredded cabbage.
By bake from dusted with flour to
pork, out thickened to sauce, makes it easier when viewed from the taste. In addition, since eased the street of the fire, the finish does not become hard. Finish the juicy confine the taste of pork.
The pork used in Ginger is recommended for recovery from fatigue because of vitamin B1 that is effective in fatigue recovery has been included in the wealth.
Rebanira fry
Source: http://www.recipe-blog.jp/profile/042/recipe/91015
1, put the water or milk in a bowl and wash in the gentle hand put a pig lever. After carefully wipe off the moisture in the kitchen paper in addition to the seasoning and place about 5 minutes. Mix the potato starch, I leave in the refrigerator for about 15 minutes.
2, firmly heated over high heat. About 2 to 3 minutes until the rising acene both sides and burn through the firm fire.
3, boil put the seasoning you put together, you entwined with the whip on the lever. Fry lightly for about 30 seconds to 1 minute added to the cut vegetables, is completed Serve dish.
because
lever smell is anxious and ends up cooking as it is, it is said that the bled slightly soluble water-soluble nutrients by performing with water or milk .
The lever, protein and minerals, vitamins have been included in the fairly thick. Among them is particularly lever recommend Nanoha pig. Nutritional value is included most in comparison to other lever. Let's restore the muscle fatigue by using a pig lever.
eel bowl
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