How To Beat Muscle Fatigue

Muscle fatigue is the decline in ability of the muscle to generate force. This is usually the result of vigorous sustained exercise. The reason has to do with several factors including the availability of fuel for the muscles and the mechanism of hydronium ions and calcium in muscle cell action.

How to beat muscle fatigue nutritionally

Providing your body with the correct nutrients will go some way to preventing muscle soreness/fatigue at the gym. Below is an example diet plan to help combat sore muscles

  1. 20 hours prior to gym session – Eat a meal that consists of 2 parts carbohydrate and 1 part protein. (e.g. chicken and potatoes)
  2. 1 hour before your workout – Ear low GI carbohydrate and little protein (e.g. Protein bar)
  3. 30 minutes before workout –High GI carbohydrates and little protein (e.g. Small portion of pasta and tuna)
  4. During training – An isotonic energy drink

Low GI Carbohydrates 

  • Oats, Porridge and Muesli
  • Sweet Potatoes
  • Fruits & Vegetables
  • Pasta

High GI Carbohydrates

  • Chips, mashed potatoes & parsnips
  • Instant rice & white bread
  • Dates & Watermelon
  • Corn Flakes

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