Category: Diet

Recovery strategies for muscle soreness

Recovery strategies for muscle soreness

Sorenwss is a Recovsry of muscle injury that results from unfamiliar or intense exercise. The Blue Zone Diet: What to Eat to Live Longer By Nicole Golden. Eating for Strength and Recovery After Sports Injury. Copy Link.

Recovery strategies for muscle soreness -

While muscle aches are sometimes just part of challenging your body and getting stronger, there are things you can do to speed up your muscle recovery so you can keep working towards your health and fitness goals!

The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout.

And for a deeper dive, here are some proven tips to ease those aches and help you get back to your training sooner. Drinking water is essential for your overall health and post-workout recovery, including muscle repair.

Do you need special hydration drinks? For most people, water and a nutritious diet will do the trick! According to a study on rehydration and recovery after exercise, electrolytes are important for your nervous system and also get used up during muscle contraction. Electrolytes include minerals like magnesium , potassium, calcium and sodium, which are found in most foods, so you can definitely get enough electrolytes by following a healthy eating diet and consuming plenty of fruit and vegetables.

If you follow a plant-based diet , make sure you eat plenty of high-protein foods throughout the day such as nuts, tofu, quinoa and beans to give your muscles the nutrients they need to repair. If you feel hungry after exercising, a post-workout snack is a great opportunity to get a hit of carbohydrates and protein to help promote your muscle recovery - not to mention a burst of energy to keep you going.

We will always encourage you to get your nutrition from whole foods, but we can also appreciate that your body, nutritional needs, dietary preferences and training routine are unique and for many people, supplements can help.

Some trainers and athletes also supplement with branch-chain amino acids BCAAs , which come as a powder and can be consumed in a similar way to a protein shake. Find what works for you, or ask your healthcare provider for a blood test to see what you actually need before you think about spending money on supplements.

According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury. A proper warm-up is especially important before challenging workouts and heavy lifting movements like deadlifts , back squats and pull-ups.

After some light cardio, make sure your warm-up includes dynamic stretching to activate the muscles you are about to use. This will help to prevent overstretching, strain or injury during your workout. Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session.

Once your heart rate has slowed after minutes of light cardio, holding a few static stretches can help to improve your range of motion and prevent you from feeling so tight the following day.

Have trouble sleeping? A short stretching session before bed may also help you to sleep better. A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility.

According to the Cleveland Clinic , elevating your legs or practicing the legs-up-the-wall yoga pose can help promote blood flow, swelling and the circulation of bodily fluids.

Some calming yoga poses may also help to improve circulation. Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger. If you are still sore one or two days after your workout, a cool bath or shower may help reduce inflammation and support recovery.

For muscle recovery, some athletes also enjoy cryotherapy cold exposure, like freezing cold and contrast therapy alternating between hot and cold temperatures in a single session.

Alongside getting hours of sleep each night, prioritising your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout. Remember, your muscles repair and grow when during rest, not during the workout itself.

With any demanding physical activity, the American Council on Exercise ACE recommends scheduling at LEAST one day of complete rest as opposed to an active recovery day every days to allow your body to recover and adapt. Every Sweat program has rest days included, but if you feel like you need more rest - take it.

Your body knows best! Eccentric activities induce micro-injury at a greater frequency and severity than other types of muscle actions.

The intensity and duration of exercise are also important factors in DOMS onset. Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective tissue damage, muscle damage, inflammation and the enzyme efflux theories.

However, an integration of two or more theories is likely to explain muscle soreness. DOMS can affect athletic performance by causing a reduction in joint range of motion, shock attenuation and peak torque. Alterations in muscle sequencing and recruitment patterns may also occur, causing unaccustomed stress to be placed on muscle ligaments and tendons.

These compensatory mechanisms may increase the risk of further injury if a premature return to sport is attempted. Related: Men's Health: The Basic Guidelines Eat nutritious food Consuming the best foods possible will give your body the proper fuel it needs to perform and recover.

Related: Why I Love Strength Training Massage An effective way to reduce delayed onset muscle soreness is massage.

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If you're not soteness active recovery, you may be doreness out Recovery strategies for muscle soreness serious Superfood supplement for anti-aging to make the most Recovery strategies for muscle soreness of your rest days, according to Stan Efferding musclw, a world-record powerlifter, pro bodybuilder, and coach. And you don't need to pay for an mucsle massage Muscle-preserving Fat Burner supplement stack either, since accessible activities like taking a walk are some of the best ways to actively recover, Efferding told Insider. Active recovery exercises like walking or biking can relieve, rather than exacerbate, fatigue and soreness. Research suggests it can help reduce soreness and stimulate muscle tissue repair more effectively than passive rest like sitting or lying down. Done correctly, it can get you back in the gym quicker and prevent injury, particularly when combined with good sleep, proper nutrition, and other recovery work like stretching and foam rolling. American Superfood supplement for anti-aging Recocery Recovery. Recovery from training is becoming recognized as musccle of the most important sorenness of Superfood supplement for anti-aging activity and overall wellness. Recovery strategies for muscle soreness ideas Lower LDL cholesterol in this article cover an array of tactics for enhancing recovery. All of which can help factor into how you craft your strategies and classes as a NASM-CPT trainer. Keep in mind that the most effective strategy for you might be to experiment to determine which ones prove feasible and successful for the people you work with.

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Muscle Soreness and Recovery Tips - Relieve Muscles FAST!

Recovery strategies for muscle soreness -

Still, note that tart cherry juice is likely most effective when you start supplementing several days before you exercise and continue for days after, using it for a total of 8—10 days 2.

Watermelon is sweet, hydrating, and loaded with nutrients. Watermelon is rich in the amino acid L-citrulline. Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide NO.

NO enhances blood circulation to muscles and improves cellular energy 7 , 8 , 9. This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise 7 , For example, a small study including 7 athletes found that drinking Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants.

As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery.

Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1.

For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0. You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.

As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.

This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.

Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.

It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes.

In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees.

In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery. Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while.

Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery.

Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts.

In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training. Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention , Good Housekeeping and Woman's Day since She has also written for Chowhound, HealthiNation.

com, Huffington Post and more. A Fit Family's Guide to Disney World. Eva Longoria Shows Toned Legs in High-Slit Gown. A Guide to the Benefits of Compression Recovery. The Best Shoes for Comfy Winter Walking. How Many Calories Does Walking Burn? How to Get a Workout in While Traveling.

Four Workouts To Help Manage Your Type 2 Diabetes. Should You Do Cardio Before or After Weights? Is Walking Considered Cardio? How to Train for Your First Marathon. com Medical Review Board Prevention Awards Win. DOMS is also common when athletes are first introduced to certain types of activities regardless of the time of year.

Eccentric activities induce micro-injury at a greater frequency and severity than other types of muscle actions. The intensity and duration of exercise are also important factors in DOMS onset.

Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective tissue damage, muscle damage, inflammation and the enzyme efflux theories. However, an integration of two or more theories is likely to explain muscle soreness.

DOMS can affect athletic performance by causing a reduction in joint range of motion, shock attenuation and peak torque. Alterations in muscle sequencing and recruitment patterns may also occur, causing unaccustomed stress to be placed on muscle ligaments and tendons.

Boost energy for workouts, the day woreness Superfood supplement for anti-aging challenging workout can be a struggle. Your muscles are sore sorrness that makes it RRecovery to get in and out of Recovery strategies for muscle soreness car if you can get to your car in the first place. But there are ways to ease the pain from a good workout. Hydrating after a workout is key to recovery. Water provides many benefits for your body, including carrying nutrients and oxygen to your cells and regulating body temperature. Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. Sleep allows your body to repair its muscle tissue.

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3 thoughts on “Recovery strategies for muscle soreness

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