Muscle fatigue is something that usually affects athletes at one time or another. We could define it as exhaustion taken to the extreme and a lack of strength in the muscles. To talk about muscle fatigue you should find yourself in a situation where you cannot continue with the activity.
The truth is that its appearance is quite common and it is difficult to eliminate it since there are several causes. However, yes you can take some measures to reduce its appearance and, in any case, minimize its intensity.
Muscle fatigue causes
You already know what muscle fatigue is, but what can cause it? There are cases in which it is caused by an illness, but in most cases could be avoided with some good habits. One of the most important factors is diet, and a poor diet leads to a lack of vitamins, minerals, and carbohydrates, which leads to fatigue. Remember that carbohydrates, which are stored in the body in the form of glycogen, are your main source of energy when you exercise. If you don’t consume enough, it’s normal to feel exhausted.
Another aspect that you have to control is the way you exercise. Commonly, we want quick results, practically at the moment. However, Patience is one of the best allies in sport. Overexerting yourself will only lead to muscle fatigue and, potentially, an injury.
Finally, we must refer to bad habits that many people have, such as getting little rest and not drinking enough water. You must not forget that it is during sleep when muscle tissue regenerates; That is why it is reasonable to think that not resting adequately causes muscle fatigue. Water, for its part, accompanies glycogen, and also contributes to the transport of nutrients. That is why not hydrating properly is one of the causes of muscle fatigue.
How to combat muscle fatigue?
Have you ever felt that feeling of muscle fatigue in your legs? I’m sure you didn’t find it pleasant at all. You should know that there are things you can do to prevent it from happening to you, let’s see them.
Plan your training correctly.
As we said, overtraining is not going to do you anything good, and that is why it is something you should avoid. Plan your exercise routine correctly with the right intensity for you and for a reasonable time.
Besides, You don’t have to neglect warming up before playing sports or stretching afterward. Which will help you relax your muscles. Doing this will not only help reduce muscle fatigue but will help prevent injuries.
Eat a balanced diet
Having a correct diet is essential not only to avoid muscle fatigue but also to maintain a healthy lifestyle. Try to include vitamins, proteins, minerals – especially magnesium –, fatty acids, antioxidants, and carbohydrates in your diet. Remember that the latter constitute an important source of energy when you exercise, so they should not be missing. Of course, do not consume them in excess either; You have to incorporate them into your diet to the extent that you need them.
Don’t wait until you’re thirsty.
It is very common to wait until you are thirsty to start drinking water, but that does not mean it is correct. When you start to have this feeling it means that your body is already starting to be dehydrated, and therefore you should have drunk before.
What we recommend is that you do not drink water only when you exercise; incorporate it as part of your routine. Once you get used to it, it will feel so natural that you won’t even have to think about it. And there are many benefits that this habit brings to your body.
Respect your hours of sleep.
Sometimes the days can indeed be crazy, and 24 hours don’t seem like enough for everything that needs to be done. Even so, you should not subtract hours of sleep, since Rest is essential to perform the next day and, yes, to avoid or minimize muscle fatigue.
Go to the doctor if you see that your muscle fatigue is not normal
Normally muscle fatigue is due to the causes we have mentioned, and that is why it can be prevented by acquiring certain habits. However, we cannot help but recommend that you visit your doctor if you see that the symptoms exceed normal. For example, if you feel exhausted regularly, even without exercising, you should seek an expert’s opinion.
You have already seen how to avoid muscle fatigue or at least how to significantly reduce it. As you can see, the causes are usually bad sleeping habits, poor nutrition, or poorly planned training. Also, not drinking water, which costs no effort, can cause this loss of strength in the muscles. Follow the advice we have given you and you will see that your performance will improve.
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