5 Remedies That Help You Reduce Muscle Fatigue

Muscle fatigue can occur for a number of reasons. For example, after having started training in the gym or after having made an effort out of the ordinary. In any case, it is important to know what to do to avoid having to spend the day with sore muscles and other discomfort.

Why does muscle fatigue occur?

Sometimes the alarm clock goes off and there is no way for us to get out of bed. And, if we do, any movement seems impossible and requires a lot of energy. Muscle fatigue or tiredness does not have to be due to a bad movement or a great effort that we have made.

Sometimes, it can be due to the so-called “chronic fatigue syndrome”, which mainly affects women. Another reason is a weakening of the immune system or even by certain diseases such as: muscular dystrophy or inflammatory myopathy.

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

How to reduce muscle fatigue?

In the event that fatigue is caused by exercise or greater than usual effort, it is very important to allow the muscles to rest and recover.

Wait 24 to 48 hours to train again, and during that time, try to get a good night’s sleep and not engage in physical activities. It is also essential to stretch the muscles for 15 seconds while accompanying with the breath.

When muscle fatigue is a product of training, you can apply an ice and heat technique for 10 minutes. This works when there is no inflammation, since in this case it is only good to use cold.

Food is also vital to reduce muscle fatigue : eat foods that include complex proteins, such as legumes, dairy, and meats. You will thus include essential amino acids that the body needs to recover. And, of course, do not forget about hydration, those two liters of water a day that you have surely heard or read.

Home remedies to reduce muscle fatigue

It is said that the following remedies that we are going to discuss can help you combat muscle fatigue and feel better.

Remember that home remedies do not work on their own. Therefore, they must be included in a healthy lifestyle. 

1. Oatmeal, banana and honey smoothie

Ingredients

• 1 banana (60-80 g).
• 3 teaspoons of honey (15 g).
• 1 cup of rolled oats (100 g).

Preparation

• Soak the rolled oats in warm water for a few minutes.
• Then add them to the blender bowl along with the banana and honey.
• Process until you get a homogeneous mixture.
• Enjoy the moment.

2. Spinach, melon and grape smoothie

The mixture of spinach, melon and grapes is a good option to give your body an extra energy. It combines healthy ingredients, which not only provide the body with nutrients, but also a bit of fiber.

Ingredients

• 10 grapes.
• Spinach (50 g).
• 1 glass of water (250 ml).
• 1 cup and a half of melon (150 g).

Preparation

• Wash the spinach well.
• Cut the melon into small pieces and process them together with the rest of the ingredients in the blender.
• Drink in the morning, better if it is fasting.

3. Ginger tea

Ginger tea is often consumed many times to relieve stomach pain, nausea, and other discomforts. Now, did you know that you can also consume it as an energizing soda?

Ingredients

• 1 glass of water (250 ml).
• 1 slice of ginger root or 3 teaspoons of the chopped root (15 g).
• Optional: sliced ​​orange or lemon.

Preparation

• Add the ginger to a cup of water and bring to a boil.
• Let the decoction take place for 10 minutes.

• Remove the root and drink as hot as possible. You can consume before sleeping.

4. Ginseng tea

Ginseng tea for many years was recommended to improve memory, since it was attributed stimulating properties in this regard. And according to a study published in 2003, in general terms, ginseng ” stimulates the central nervous system with a general tonic effect, increases nonspecific resistance to diseases along with an anti-stress action.”

Ingredients

• 1 cup of water (250 ml).
• ¼ teaspoon ground ginseng root (1.25 g).
• Optional: 5 teaspoons of honey (25 g), lemon juice.

Preparation

• To make ginseng tea, grind one gram of the root and mix it with a cup of boiling water.
• After steeping for five minutes, drink as hot as possible.
• You can sweeten it with a touch of honey.

Discover: Ginger for nausea

5. Maca powder

Maca is another South American root with energizing properties and vitamin B. It is available in various presentations, but we recommend maca powder, which can be added to fruit juice, toast with cheese or to a smoothie.

• To take advantage of its benefits, it will be enough to consume 1 to 3 tablespoons, a day.
• If you take it daily, try to rest one day a week.

Consult with your doctor

Muscle fatigue requires good hydration and rest. Of course, you should not abuse the latter, as it is convenient to avoid remaining completely static because it could aggravate the problem.

On the other hand, it must be borne in mind that if muscle fatigue is very common, it is best to consult a doctor. He will be able to indicate what it is due to and what can be done to combat it properly.