Nutrients that speed up physical recovery

Nutrients to speed up physical recovery

Climbing is a high-intensity, demanding sport. Getting physically worn out is an inseparable part of climbing. In this article, I would like to introduce some nutrients that will help speed up the recovery of your overworked body.

① Carbohydrates (rice, udon, pasta, etc.)

Carbohydrates are nutrients that serve as fuel for moving your body. The higher the exercise intensity, the more carbohydrates are consumed. After climbing, your body has used up a large amount of energy and is deficient in carbohydrates. If this deficient state continues, physical recovery will be delayed, leading to the accumulation of fatigue. Replenishing carbohydrates as soon as possible after climbing is effective for recovering from fatigue.

② Protein (meat, seafood, eggs, soybeans, etc.)

Protein is a nutrient that serves as the building block for muscles, organs, and cells. If you are deficient in protein, your body cannot properly repair damaged muscles, leaving you feeling tired. Protein is also a raw material for growth hormones. Growth hormone is a very important hormone that plays a role in controlling bodily functions and in muscle development and recovery. By taking in enough protein, you can boost muscle repair and hormone activity, which leads to smooth recovery from fatigue.

③ Vitamin B Group (Vitamin B1: pork, liver, eel, etc.)

The vitamin B group consists of nutrients that help convert carbohydrates, proteins, and fats into energy. Vitamin B1 is particularly important when recovering from fatigue. Vitamin B1 is required when converting carbohydrates into energy. If you are deficient in vitamin B1, energy conversion does not occur efficiently, leaving you with lingering fatigue. Because B vitamins are water-soluble, your body cannot store them. Be sure to replenish them frequently every day.

④ Allicin (onions, scallions, garlic, chives, etc.)

Allicin is a nutrient that assists Vitamin B1. Vitamin B1 is sensitive to heat, and heating it can cause a loss of one-third to one-half of its content; however, when it bonds with allicin, it works to sustain the effects of Vitamin B1. Therefore, when consuming Vitamin B1, try to consume allicin at the same time to effectively aid in fatigue recovery.

⑤ Citric Acid (lemons, grapefruit, pickled plums, vinegar, etc.)

Citric acid has the effect of efficiently converting "lactic acid," a substance that causes fatigue, into energy. It is a nutrient you should definitely consume when you want to promote recovery from fatigue. Because citric acid is sensitive to heat, it is recommended to add it to sauces or snacks.

The above five types of nutrients promote recovery from fatigue. Continuing to climb while still feeling fatigued can lead to injury. Incorporate the nutrients introduced here and enjoy climbing without building up fatigue.