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Body temperature is a key factor in sports performance and physical recovery. Maintaining an adequate temperature during physical effort and after sports practice can have numerous benefits for athletes. In this article, we'll explore how cooling your body temperature can improve recovery and enhance performance in sport.

The importance of regulating body temperature during exertion: During intense physical activity, the body generates heat as a result of metabolism and muscle work. If the body temperature rises too much, it can have negative effects on the athlete's performance and health. Overheating can lead to premature fatigue, decreased ability to concentrate and coordinate, and increase the risk of injury.

Cooling down body temperature during exercise: An effective way to regulate body temperature during exercise is through thermoregulation. Thermoregulation is the process by which the body regulates its internal temperature to keep it within an optimal range. The most common methods of cooling body temperature during exertion include adequate hydration, wearing breathable clothing, and applying external cooling techniques such as cold packs or cold water immersion.

Benefits of cooling the body temperature during the effort:

1. Better physical performance: Maintaining an adequate body temperature during exercise allows athletes to maintain a sustained effort for longer periods. By preventing overheating, premature fatigue is reduced, oxygen delivery to muscles is optimized and energy efficiency is improved.

2. Increased Endurance: Cooling your body temperature helps regulate your heart rate and sweat production, allowing you to maintain a higher intensity of effort for longer. This especially benefits endurance athletes, such as long-distance runners or cyclists.

3. Improved post-exercise recovery: Cooling the body temperature after sports practice can speed up recovery and reduce recovery time between training sessions. By reducing inflammation and the acute metabolic response to exercise, the repair and regeneration of damaged tissues is promoted.

4. Injury Prevention: Maintaining a proper body temperature can help prevent heat-related injuries such as heat stroke and muscle cramps. Additionally, proper cool-down can reduce the risk of secondary injury caused by fatigue and decreased concentration.

Cool-down techniques for post-exercise recovery:

After sports, various cooling techniques can be used to aid recovery, including cold water immersion, cold packs, ice application, and the use of compression devices with built-in cooling. These techniques help reduce inflammation, muscle pain and accelerate the elimination of metabolic by-products accumulated during exercise.

Conclusion:

The regulation of body temperature during the effort and after sports practice is essential to improve performance and facilitate recovery. Proper cooling down can help athletes maintain a higher intensity of exertion, prevent heat-related injuries, and speed up the recovery process. By implementing thermoregulation strategies, athletes can optimize their performance and stay on top of their fitness.

Photo by Jan Antonin Kolar on Unsplash

In this summer season, taking advantage of the benefits of fresh fruits and vegetables is essential to maintain good digestive health and promote cleansing of the body. In this article, we will highlight the three summer fruits and three vegetables with the greatest benefits in terms of cleansing the body, alkalizing the blood, and digestive and intestinal health. Find out how these foods can help you improve your general well-being!

Selected fruits:

1. Watermelon: Watermelon is a refreshing and delicious fruit that contains a large amount of water, which makes it an excellent natural diuretic. This not only helps keep the body hydrated during the summer heat, but also helps eliminate toxins through urine, thus promoting body cleansing.

2. Pineapple: Pineapple contains a special enzyme called bromelain, which has digestive properties. Bromelain helps break down protein and reduces inflammation, which promotes good digestive and intestinal health. Adding pineapple to your summer diet can help improve digestion and reduce problems like bloating and indigestion.

3. Blueberries: These little blue treasures are rich in antioxidants, vitamins, and fiber. Blueberries are known for their ability to maintain the bacterial balance in the gut, which supports good digestive health. In addition, its fiber content promotes regular intestinal transit and reduces inflammation in the intestine, further improving intestinal health.

Selected vegetables:

1. Cucumber: Cucumber is an extremely refreshing vegetable, made up mostly of water. In addition to keeping us hydrated, cucumber acts as a natural diuretic, helping to cleanse the body. It is also gentle on the digestive system and can help support healthy digestion during the summer.

2. Spinach: These leafy greens are an excellent source of fiber and antioxidants, making them an ideal food to promote good digestive and intestinal health. The fiber present in spinach helps regulate intestinal transit, preventing problems such as constipation, while the antioxidants protect the lining of the intestine.

3. Beet: In addition to being delicious, beets are a vegetable rich in antioxidants and fiber. These antioxidants help detoxify the liver, while the fiber supports healthy digestion and helps maintain a proper balance of bacteria in the gut.

Taking advantage of the fruits and vegetables in the summer season is an excellent way to promote body cleansing, alkalize the blood, and maintain good digestive and intestinal health. Watermelon, pineapple and blueberries are fruits that hydrate and help eliminate toxins, while cucumber, spinach and beetroot are vegetables that promote good digestion and intestinal balance. By including these fruits and vegetables in your summer diet, you can enjoy their nutritional benefits and improve your general well-being.

*Photo by Birgith Roosipuu on Unsplash

The adoption of a vegan diet is gaining popularity among elite athletes, challenging the notion that a plant-based diet can limit performance. In this article, we'll explore 10 notable cases of elite vegan athletes who have shown that a vegan diet can boost athletic performance and lead to extraordinary achievements in their respective disciplines.

Vitamin D, also known as Calciferol, is a fat-soluble vitamin that is very important for health. Especially, for the formation of bones, absorption of calcium at the intestinal level and to strengthen the immune system. The latter represents our body's natural defense against bacteria, infections and viruses.

Bromelain is an enzyme of plant origin present in the pineapple , capable of breaking down proteins into their constituent amino acids, facilitating digestion and their absorption. It favors the digestive processes and, therefore, the nutrient absorption .

Pineapple ferment drink:

Proteins are necessary for critical processes such as immune function, cellular processes, cell structure, maintenance and growth of muscle mass, and many others. It is essential to consume enough protein on a daily basis.

Proteins can be obtained from many food sources, both plant and animal.

Diets rich in plant proteins are linked to many benefits. They have been associated in several studies, compared with diets rich in animal protein, to benefit blood sugar control, reductions in blood pressure, lower body weight, lower cholesterol levels, lower risk of cardiovascular accident, lower risk of developing type 2 diabetes, or even lower risk of cancer.

With age we lose muscle mass, strength and functionality, regular physical activity, strength work, proper nutrition (adequate protein intake) are essential to prevent this process of loss of muscle mass. And avoid the health problems that this process implies.

Digestive enzymes are those molecules, usually of a protein nature, that are naturally generated in the body itself. Their function is to break down food into smaller and more digestible molecules for the body; in this way they help the absorption of nutrients. Without them the digestion process would be impossible.

Have you ever noticed how a cold bath after a tiring day can refresh and comfort you? This ancient practice has been used since ancient times to stimulate health and well-being.

In this article, we'll explore the science behind the benefits of cold baths and how we can get the best results. Get ready to feel the refreshing power of cold.

the barefoot Running or running barefoot has become popular in recent years as an alternative to conventional sports shoes. Although there is debate about its benefits and risks, some athletes and runners have found that barefoot running provides a number of unique benefits.

We know that Post Work drinks are designed for optimal recovery after sports practice. They generally indicate a 3:1 ratio of carbohydrates and proteins. This is a proven ratio for better glycogen synthesis after training.