It is true that you fall into muscle fatigue after an intensive workout and then you try different tips to reduce muscle fatigue. Are you looking for a way to avoid it in the first place so you don’t have to overcome it later? Yes, surely there are some useful tips that can help you to avoid having muscle fatigue. All you have to do is to bring some changes in your lifestyle and soon you will see you are not having as severe muscle fatigue as before.
Never forget the rule that diet participates up to 70% in developing your muscles whereas exercise does rest of the 30% of the work. So wearing workout clothes and doing exercise passionately is great but certainly not all you need. If you are having a balanced diet including macros like protein, complex carbohydrates, and good fats, your body will be less likely to fall for muscle fatigue. An especially good amount of protein must be included in the diet, as it helps to repair fibers of the muscles that are broke during exercising. Good carbohydrates like bananas, potatoes and complex carbohydrates like brown rice, whole wheat will give you the energy to do exercise. With more energy in the body, your body will not be having a problem with muscle fatigue. Never do exercise on an empty stomach, as it is one of the biggest reasons for having muscle fatigue.
Apart from monitoring macros like protein, carbohydrates, and fats, the schedule of your food intake also matters a lot. The two of the most important times of eating that must be followed strictly are pre-workout and post-workout. It is ideal to eat a light meal two hours before your workout and then eat the main meal within one hour of your workout. You can have bananas as a perfect pre-workout snack just half an hour before your workout. Eat bananas then start preparing for the gym, wear your favorite workout clothes, and leave for the gym.
Remember, the pre-workout meal will give you the energy to perform exercise effectively and the post-workout meal will help to repair muscles. Both of the meals are important to avoid muscle fatigue. If your body is deprived of nutrients while doing a workout, it will use stored energy from the muscles which will cause more muscle fatigue later. Similarly, if you do not feed your muscles after a workout, it will remain unrepaired which will also fall you in muscle fatigue problem.
Being hydrated is another major tip to avoid muscle fatigue. This is something you have to maintain throughout the day and therefore 10 to 12 glasses of 8-oz water are mandatory for your body. Also, it is recommended to have an electrolyte-rich drink during a workout to replace the nutrients that are released from your body in the form of sweat.
Once the exercise and food are done, now comes another major part that holds great importance in avoiding muscle fatigue and helping you to gain your muscle mass. The body recovers when it is put on rest. So, do take 8 to 9 hours of deep peaceful sleep to give enough time to your muscles to take nutrients from the body and repair themselves. If you are tired for the rest of the day after the workout, it is definitely due to a lack of sleep and nutrients. If it remains consistent for some days, you either have to strictly follow diet and sleep or reduce the workout intensity because otherwise, you are going to harm your body. So, sleep well and rest well to recover from an intense workout.