5 Home Remedies to Reduce Muscle Fatigue!

Home Remedies to Reduce Muscle Fatigue Quickly and Efficiently Maybe you have recently started training at the gym, maybe you have been hired to sleep poorly or you may have made an unusual effort. In any case, we recommend that you read the following article, where we will tell you the best remedies.

Why does muscle fatigue occur?

Sometimes it happens that the alarm goes off and there is no way to get out of bed. And if we do, any movement seems impossible and requires a lot of energy . Muscle fatigue or fatigue doesn’t have to be due to a bad movement or a lot of effort we put in.

Occasionally, it may be due to the so-called “ chronic fatigue syndrome”, which mainly affects women. Another reason is a weakened immune system or even certain diseases such as muscular dystrophy or inflammatory myopathy.

Of course, we cannot ignore arthritis and osteoarthritis, which also cause muscle fatigue. Women who have gone through or are in menopause may not have enough calcium in their bodies. A lack of this mineral stimulates muscle contraction and can cause pain or fatigue .

How to reduce muscle fatigue?

In the event that fatigue is caused by exercising or exerting more than usual, it is very important to allow the muscles to rest and recover. Wait between 24 and 48 hours to return to training and during that time try to sleep well and not perform physical activities.

When there is muscle fatigue during training, you can apply an ice and heat technique for 10 minutes. This works when there is no inflammation, as in such cases it is good to use cold.

Food is also vital for reducing muscle fatigue: eat foods that include complex proteins such as legumes, dairy and meat. Thus, you will include essential amino acids that the body needs to recover. And, of course, don’t forget about hydration, those two liters of water a day that you’ve surely heard or read.

Home remedies  to reduce muscle fatigue:

If you feel tired or a great fatigue in your muscles, perhaps what you need is a natural remedy that increases energy and allows the body to recover. Pay attention to the following:

1. Oats, bananas and beaten honey:

It is very important that you consume carbohydrates , which nourish the body and prevent or reduce fatigue . This oatmeal, banana and honey milkshake can be consumed as breakfast, after exercise or mid-morning.

Ingredients:

– 1 cup of oat flakes (105 g);
– 1 banana ;

– 2 teaspoons of honey (15 g).

Preparation mode:

1. First, soak the oat flakes in warm water for a few minutes;
2. Then add them to the blender container along with the banana and honey;
3. Whip until a smooth cream.

2. Spinach, Melon and Grapes Smoothie:

A perfect combination to reduce muscle fatigue. Spinach strengthens tissues and is rich in calcium . Melon has fast assimilation hydrates, as well as vitamins and minerals. Grapes, on the other hand, are rich in magnesium, potassium , and various performance-enhancing antioxidants .

Ingredients:

– 2 raw spinach leaves;
– 10 grapes;
– 1 cup of melon (150 g);
– 1 cup of water (250 ml).

Preparation mode:

1. Wash the spinach well and process them together with the rest of the ingredients in a blender;
2. Drink in the morning, better if you are fasting.

3. Ginger tea:

Ginger with such a unique aroma and flavor is what you need to say goodbye to muscle pain. In addition to consuming it in your meals (for example, in salads, pies or soups), we recommend that you enjoy its benefits in a rich infusion.

Ingredients:

-1 slice of ginger root or 1 tablespoon of chopped root (15 g);
-1 cup of water (250 ml).

Preparation mode:

1. Add the ginger to a glass of water and bring to a boil;
2. Let the decoction take place for 10 minutes;
3. Remove the root and drink as hot as possible. You can consume it before bed.

4. Maca powder:

Maca is another root of South American origin with energizing properties and a great supply of vitamin B. It is available in several presentations, but maca powder is recommended, which can add either fruit juice or toast with cheese or a smoothie. To enjoy its benefits, it will be enough to consume 1 to 3 tablespoons. If you take it daily, try to rest one day a week.

5. Ginseng tea:

Another natural remedy to reduce muscle fatigue is achieved in the form of pills or dried roots. In the latter case, you can use it to prepare an infusion that will give you a good amount of minerals and vitamins for your muscles to recover.

Ingredients:

– ¼ teaspoon of ginseng root;
– ground (1 g);
– 1 cup of water (250 ml);
– 1 tablespoon of honey (25 g) (optional).

Preparation mode:

1. To make ginseng tea, grind one gram of the root and mix it with a cup of boiling water;
2. After resting for five minutes, drink it as hot as possible. You can sweeten it with honey;
3. If muscle fatigue is very common, we recommend that you see a doctor. He can tell you what you owe and what you can consume to reduce it.