Muscle fatigue is related to the inability or lack of strength for a person to perform a certain activity. It can occur when the body is subjected to a very intense effort and the muscles no longer have enough strength to continue.
Normally the symptoms are evidenced because there is an extreme exhaustion of the muscle fibers while the person is doing intense physical activity. Some of the main signs of muscle fatigue are joint pain, rapid and irregular breathing, increased heart rate, lack of coordination and strength, anxiety and a feeling of discomfort, muscle heaviness and stiffness, and general weakness.
According to experts, among the possible causes are insufficient calcium levels, lactic acid accumulation, lack of hydration, poor diet, presence of muscle injuries, overtraining, lack of sleep or the consumption of alcoholic beverages and tobacco.
portal information better with health indicates that in the event that fatigue is caused by exercise or by a greater effort than usual, it is very important to allow the muscles to rest and recover.
The ideal is to wait between 24 and 48 hours to return to training and, during that time, try to sleep well and not do physical activity. It is also essential to stretch the muscles for 15 seconds while accompanying the breath.
When muscle fatigue occurs due to training, specialists recommend applying hot and cold therapy for 10 minutes. When inflammation occurs, the ideal is to use only ice.
There are different natural supplements that help counteract muscle fatigue, but depending on the portal, depending on the portal The Runner’s Bag, Vitamin C is the best nutrient to prevent muscle fatigue, since it helps the body absorb iron from food, which prevents anemia and discomfort due to muscle fatigue.
Functions of vitamin C
Vitamin C is needed for the growth and repair of tissues in all parts of the body and is used by the body for:
- Form important proteins used to make skin, tendons, ligaments, and blood vessels
- Heal wounds and form scar tissue
- Repair and maintain cartilage, bones and teeth
- Help the absorption of iron
Vitamin C is one of many antioxidants, nutrients that work to block some of the damage caused by free radicals, which are produced when the body breaks down food or if the person is exposed to tobacco smoke or radiation.
Experts say that the accumulation of free radicals over time is largely responsible for the aging process and, in addition, they can play a key role in the development of diseases such as cancer, heart disease and inflammatory disorders such as arthritis, according to the Library of Medicine.
The recommended dietary allowance for vitamin C is 75 milligrams (mg) per day for women and 90 milligrams for men, according to the research institute Mayo Clinic. During pregnancy, 120 milligrams each day is recommended. The upper limit for all adults is 2,000 milligrams daily.
Although experts say that too much vitamin C in the diet is unlikely to be harmful, large doses of vitamin C supplements can cause some side effects, such as the following:
- vomiting
- stomach acidity
- Stomach (abdominal) cramps
- Headache
