When seeking to maximise the benefits of sports massage for performance and recovery, it’s essential to prioritise proper nutrition and hydration. In addition to considering factors such as body weight, inadequate nutrition, and underlying medical conditions, ensuring optimal fuelling and hydration is paramount as it significantly influences the body’s response to therapy.
The Role of Hydration in Performance:
Ensuring adequate hydration is crucial for maximising the benefits of sports massage. Proper hydration is necessary to maintain the balance of electrolytes, which are vital for supporting muscle function and overall well-being during physical activity. When adequately hydrated, your body can effectively regulate temperature, transport nutrients, and eliminate waste products. Electrolytes such as sodium, potassium, and magnesium are essential for muscle contractions and nerve impulses. By staying well-hydrated, you can reduce the likelihood of experiencing muscle cramps, fatigue, and injury, thus optimising the positive effects of massage therapy.
Optimal Nutrition for Recovery:
After receiving a sports massage, it is crucial to be proactive and responsible about your post-massage nutrition. This is key for supporting muscle repair and promoting overall recovery. Concentrate on consuming nutrient-rich foods to maximise the benefits of the massage and aid in the healing process.
- Protein: Choose lean meats, eggs, tofu, and legumes to support muscle tissue repair. The recommended intake is 1.2 g per body weight.
- Carbohydrates: Replenish glycogen stores with whole grains, fruits, and starchy vegetables for energy restoration. Combining protein and carbohydrates post-exercise has been shown, in some cases, to improve glycogen recovery as it stimulates greater insulin release and, therefore, greater muscle glucose and amino acid uptake and muscle protein synthesis.
- Healthy Fats: Incorporate nuts, seeds, and avocados to reduce inflammation and support joint health. This not only aids in your recovery but also provides a comforting reassurance that you are taking the proper steps in your recovery journey.
Remember, proper hydration is not just a side note; it’s a crucial part of your recovery journey. It complements your post-massage nutrition. Hydrate with fluids and electrolytes to restore balance and enhance recovery. This reassurance that you are taking the proper steps in your recovery journey is invaluable.
If you would like to book a nutritional consultation, simply click the button below or call us at 01798 368050.
Miroslav Petrov – Nutrition Therapist, Dip CNM, mANP, mGPC
