Five Remedies For Muscle Fatigue

Maybe you just started working out at the gym, maybe you’re not sleeping well or maybe you’re using your muscles more than usual now. Whatever it is, it’s always important to know what you can do to combat muscle fatigue. With these five remedies for muscle fatigue, you don’t have to spend your days in pain.

What Causes Muscle Fatigue?

Sometimes the alarm goes off and you feel unable to get out of bed. If you do try, every move will feel almost impossible to perform. It costs a lot of energy. In this case, you are probably suffering from muscle fatigue.

Muscle fatigue is not always caused by incorrect movements or too much physical exertion. Sometimes this fatigue arises from a condition called ‘chronic fatigue syndrome’. Especially women suffer from this syndrome. These can also be other causes of this problem such as:

• weakened immune system
• muscular dystrophy
• inflammatory myopathy

We cannot rule out arthritis and osteoarthritis either. These conditions also cause muscle fatigue. Menopausal women also sometimes don’t have enough calcium in their bodies, which can cause muscle contractions. These contractions can then lead to pain and muscle fatigue.

How we can fight muscle fatigue

If the muscle fatigue has arisen from too much physical exertion, it is important to give your muscles some rest. It is important to wait between 24 and 48 hours before training again.

During this rest period, it is best not to exert yourself too much and try to sleep well. However, try to stretch your muscles properly. Do this for 15 seconds while taking a deep, deep breath.

If your muscle fatigue is due to too much exercise, try the 10-minute ice and heat technique. This will work if there is no inflammation. If there is inflammation, it is best to only use ice.

Nutrition is also very important when it comes to fighting muscle fatigue. Eat products that contain enough complex proteins. For example, think of:

• legumes
• dairy products
• meat

This way you get the amino acids your body needs to recover. Also don’t forget to drink enough water. As you may already know, it’s a good idea to drink about six to eight glasses of water a day.

Five remedies for muscle fatigue

If you suffer from a lot of muscle fatigue, you might want to try these five natural remedies for muscle fatigue. These remedies give you a lot of energy and help your body in the recovery process. Just take a look at the following options!

1. Smoothie with oatmeal, banana and honey

It is very important to eat enough carbohydrates. This nutrient nourishes the body and fights muscle fatigue. 

You can drink this milkshake with oatmeal, banana and honey for breakfast. This can also be done after your workout or mid-morning. It will help you reduce muscle fatigue.

Ingredients

• 1 banana
• 3 teaspoons honey

• 100 g oatmeal

Preparation

• First, pour some water into the oatmeal and let it soak for a few minutes.
• Then put the oatmeal in the blender, along with the banana and honey.
• Blend the ingredients until a soft, thick liquid is formed.
• Enjoy it!

2. Spinach, melon and grape shake

This is the perfect shake against muscle fatigue. Spinach strengthens muscle tissue and also contains a lot of calcium. Grapes are very high in magnesium, potassium and antioxidants. These substances improve physical performance.

Melon is very moisturizing and is absorbed very quickly by the body. In addition, this type of fruit contains many vitamins and minerals.

Ingredients

• 10 grapes
• 250ml water

• handful of raw spinach leaves
• 150 g melon

Preparation

• First wash the spinach well.
• Then cut the melon into small pieces and put all the ingredients in a blender. Then mix everything well.
• Enjoy this drink in the morning. For the best effect, drink this shake on an empty stomach. 

3. Ginger tea

Ginger has a special taste and a striking aroma. In addition, this root helps you to eliminate muscle soreness. You can add it to your meals (such as salads, cakes or soups) or you can make a tea from it.

Ingredients

• 1 piece ginger root or 3 teaspoons finely chopped ginger
• 250ml water

Preparation

• Add the ginger to a cup of water and boil it.
• Let it cook for 10 minutes.
• Remove the ginger and drink this tea when it is hot. Try drinking it just before bedtime. 

4. Maca powder

Maca is another root. This one is originally from South America. The properties of maca give you a lot of energy and the carrot also contains a lot of vitamin B. 

You come across maca in different forms, but we recommend this powder. You can easily add maca powder to a fruit juice. You can also sprinkle it over a smoothie or sandwich.

• To enjoy the benefits of maca powder, we recommend consuming one to three tablespoons per day.
• If you do this daily, skip one day a week.

5. Ginseng tea

Ginseng is another natural remedy that you can use for muscle fatigue. You can find it in pill form or in dry root form. You can make a tea from the root that contains many vitamins and minerals. This will help your muscles recover.

Ingredients

• 250ml water
• 1/4 teaspoon ginseng
• optional: 5 teaspoons honey

Preparation

• First, grind about one gram of ginseng and mix it with 250 ml of boiling water.
• Then let it sit for five minutes, but drink it as hot as possible (without burning yourself).
• For a sweeter tea, you can add some honey.

ask the doctor

If you often suffer from muscle fatigue, it is important to make an appointment with the doctor. He or she will then look for the cause with you. That way you can treat it properly. Until then, you can try these muscle fatigue remedies!