As an athlete, getting injuries is an unavoidable part of training and the actual sports. While you will feel frustrated about not going out for exercises and missing the fantastic feeling of engaging your body, you will have a more significant loss to worry about. When you are inactive or not working out, your muscles begin to waste away in a process referred to as muscular atrophy. The rate of synthesizing proteins in your body reduces significantly, but that of the breakdown of the proteins in your muscles goes up, which explains the loss of muscles. Luckily, you can reduce the loss of the muscles you labored so hard to build by adopting some tips.
Here are some tips to reduce muscle loss during injuries:
Take a Rest to Facilitate Muscle Repair
Although you are used to an active lifestyle, you do not have a choice but to take a proper rest if you want to return to your full strength. Experts recommend that after the first aid and treatments. You should rest properly for between three and seven days, giving the muscle time to repair itself. However, the most significant muscle loss happens during the first week of inactivity, so to slow this down, move the muscles slowly within your pain-free limit.
Make Swimming Part of Your Recovery Routine
Having been on rest for about two weeks to allow your body to heal from the minor injuries. You should be clear to resume exercise gradually. Swimming is among the best workouts to keep your body active. It is an ideal way to involve yourself in light resistance workouts as you support yourself to lessen the pressure.
Use the Best Supplements
You can protect your muscles from atrophy by consuming Vitamin E supplements. According to a study on the effect of Vitamin E supplements on mammals’ muscle atrophy. The subjects who were immobile for eight days and took no Vitamin E supplements suffered 35% muscle loss. Conversely, those who were on Vitamin E supplements experienced less than half of that loss. It would be best for improved Vitamin E absorption if you consume avocados, peanuts, sunflower seeds, and asparagus. You may also throw in the routine steroids from trusted vendors like Steroidsfax because they help to speed up recovery and build muscles as well as protect the gains. Other nutrients you need to supplement are Vitamin A, copper, and Vitamin C.
Consume More Protein
While in dormancy, the body gets less responsive to the protein you eat. So it is more difficult to maintain muscle mass. Too little protein consumption will often decelerate healing and make your recovery phase longer. Typically, the healthy athletes’ dietary protein consumption is 1.3-2.0g per kg of their body weight, but for athletes seeking to prevent atrophy, they need 2.0-2.5g per kg of their weight. That protein weight range is likely to be optimal to reduce muscle loss during the rehabilitation period.
Use a Sauna or Heat Treatment
In addition to swimming, you can add sauna treatment to your recovery routine because it has been observed to prevent muscle wasting. The treatment works by stimulating heat shock proteins (HSPs). According to research on animals, a 30-minute session. In the sauna reduces atrophy by 20% while a 60-minute heat treatment decreases the rate of muscle loss by 32%. You can make it a habit, after swimming, to go for a sweat in the sauna without any muscle movements.
With the above tips, you should cut the muscle loss rate during recovery. It is critical to go slow in your recovery journey and avoid exceeding your limits or those set by your doctor. And soon you will be fully recovered and resume training, although gradually.