How does muscle soreness develop after a workout. What are the most effective methods to alleviate post-exercise muscle pain. Why is proper nutrition crucial for muscle recovery. How can foam rolling help reduce muscle soreness. What role does hydration play in preventing post-workout discomfort.

Understanding Muscle Soreness: Acute vs. Delayed Onset

Muscle soreness after a workout is a common experience for many fitness enthusiasts. To effectively prevent and treat this discomfort, it’s essential to understand its underlying causes.

There are two primary types of muscle soreness:

• Acute-onset muscle soreness
• Delayed onset muscle soreness (DOMS)

Acute muscle soreness occurs during and immediately after a workout, often accompanied by fatigue. On the other hand, DOMS typically manifests 24 to 48 hours post-exercise and can last for several days.

Both types of soreness are primarily caused by eccentric muscle actions – the lengthening of muscles during the second part of a repetition. DOMS may also result from micro-tears in muscle tissue or disruption of connective tissue holding muscle tendon fibers together.

Age and Muscle Soreness

It’s worth noting that as we age, our susceptibility to post-workout soreness increases. This heightened sensitivity underscores the importance of proper recovery techniques, especially for older adults engaging in regular exercise routines.

The Power of Stretching in Minimizing Muscle Soreness

Stretching is a fundamental practice that can significantly impact muscle soreness and overall fitness performance. But how exactly does stretching help in managing post-workout discomfort?

Active stretching and warming up for at least 15 minutes before a workout can prepare your muscles for the upcoming exertion. This pre-workout routine helps improve flexibility, increase blood flow to the muscles, and reduce the risk of injury.

Post-workout stretching is equally crucial. It helps relax the muscles and can potentially alleviate soreness. However, it’s important to note that while stretching does reduce muscle soreness, its effect on preventing DOMS may not be clinically significant.

Dynamic vs. Static Stretching

For optimal results, consider incorporating both dynamic and static stretching into your routine:

1. Perform a dynamic warm-up with mobility drills before your workout
2. Engage in static stretching post-workout
3. Repeat static stretching when DOMS symptoms appear

This comprehensive approach to stretching can help maintain flexibility, reduce muscle tension, and potentially minimize the severity of post-workout soreness.

Nutrition: The Key to Muscle Recovery and Soreness Prevention

The food you consume plays a vital role in muscle recovery and can significantly impact post-workout soreness. A balanced diet that includes adequate protein, healthy fats, and carbohydrates is essential for supporting muscle repair and growth.

Pre-Workout Nutrition

Fueling your body properly before a workout can help prevent muscle soreness. Some effective pre-workout snacks include:

• Pineapple (contains bromelain, an enzyme with anti-inflammatory properties)
• Apple with peanut butter
• Hard-boiled egg with an orange

Post-Workout Nutrition

What you eat after exercising is equally important for muscle recovery. The key is to consume a combination of protein and complex carbohydrates. Some excellent post-workout meal options include:

• Chickpea pasta with vegetables
• Grilled chicken breast with quinoa and roasted vegetables
• Greek yogurt with berries and granola

Hydrating snacks can also help replenish lost electrolytes and support recovery. Pickles, for instance, are an excellent post-workout choice due to their high salt and mineral content, as well as the hydrating properties of cucumbers.

The Benefits of Foam Rolling for Muscle Recovery

Foam rolling, a form of self-myofascial release (SMR), has gained popularity as an effective tool for minimizing muscle soreness after workouts. But how exactly does this technique work to alleviate post-exercise discomfort?

Foam rolling involves applying pressure to specific points on your body using a foam roller. This process helps to release tension in the fascia, the connective tissue that surrounds muscles, bones, and joints. By doing so, foam rolling can potentially reduce muscle soreness and improve flexibility.

Scientific Evidence Supporting Foam Rolling

Research has shown promising results regarding the effectiveness of foam rolling in reducing muscle soreness. A 2015 study published in the Journal of Athletic Training found that foam rolling after intense exercise could significantly reduce muscle soreness and improve range of motion.

The study suggested that foam rolling for just 20 minutes immediately after exercise, and repeating this process every 24 hours, can help alleviate DOMS and enhance muscle recovery.

Implementing Foam Rolling in Your Routine

To maximize the benefits of foam rolling, consider these tips:

• Roll each major muscle group for 30-60 seconds
• Focus on areas that feel particularly tight or sore
• Maintain a steady, controlled pace
• Breathe deeply and try to relax during the process

Remember, while foam rolling can be uncomfortable, it shouldn’t be painful. If you experience sharp or intense pain, ease off the pressure or consult a fitness professional for guidance.

Hydration: A Critical Factor in Preventing Muscle Soreness

Proper hydration is often overlooked in discussions about muscle soreness, but it plays a crucial role in preventing and alleviating post-workout discomfort. Why is staying hydrated so important for muscle recovery?

When you exercise, your body loses water through sweat. This loss of fluids can lead to dehydration, which can exacerbate muscle soreness and hinder recovery. Adequate hydration helps maintain proper blood flow, which is essential for delivering nutrients to your muscles and removing waste products.

Hydration Strategies for Optimal Recovery

To ensure you’re properly hydrated before, during, and after your workout, consider these strategies:

1. Drink water throughout the day, not just during exercise
2. Consume electrolyte-rich beverages during intense or prolonged workouts
3. Eat hydrating foods like watermelon, cucumber, and celery
4. Monitor your urine color – pale yellow indicates good hydration

Remember, your hydration needs may vary based on factors such as exercise intensity, duration, and climate. Listen to your body and adjust your fluid intake accordingly.

The Role of Sleep in Muscle Recovery and Soreness Prevention

While often overlooked, quality sleep is a critical component of muscle recovery and soreness prevention. During sleep, your body undergoes various processes that are essential for muscle repair and growth. But how exactly does sleep contribute to reducing post-workout muscle soreness?

When you sleep, your body releases growth hormone, which plays a crucial role in muscle recovery and repair. Additionally, sleep helps reduce inflammation in the body, which can contribute to muscle soreness. Proper sleep also helps regulate cortisol levels, a stress hormone that can impede muscle recovery when elevated.

Optimizing Sleep for Better Recovery

To harness the power of sleep for muscle recovery, consider implementing these strategies:

• Aim for 7-9 hours of sleep per night
• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid caffeine and electronic devices before bed
• Ensure your bedroom is dark, quiet, and cool

By prioritizing sleep as part of your fitness routine, you can potentially reduce muscle soreness, improve recovery times, and enhance overall athletic performance.

Active Recovery: Keeping Your Body Moving to Reduce Soreness

While rest is important for muscle recovery, complete inactivity isn’t always the best approach to dealing with post-workout soreness. Active recovery – engaging in low-intensity exercise on your rest days – can be an effective strategy for reducing muscle soreness and improving overall recovery. But how does active recovery work to alleviate muscle discomfort?

Active recovery helps increase blood flow to your muscles, which can aid in the removal of waste products and the delivery of nutrients. This improved circulation can help reduce inflammation and accelerate the healing process. Additionally, light movement can help maintain flexibility and prevent stiffness that often accompanies muscle soreness.

Effective Active Recovery Techniques

Consider incorporating these low-intensity activities into your rest days:

• Light jogging or brisk walking
• Swimming or water aerobics
• Yoga or gentle stretching
• Cycling at a leisurely pace
• Light resistance training with focus on form

The key is to keep the intensity low – you should be able to maintain a conversation comfortably during these activities. Remember, the goal of active recovery is to promote blood flow and mobility, not to further stress your muscles.

Tailoring Active Recovery to Your Needs

The most effective active recovery routine will depend on your fitness level, the type of workouts you typically do, and your individual recovery needs. Experiment with different activities to find what works best for you. Always listen to your body and avoid pushing too hard during active recovery sessions.

By incorporating active recovery into your fitness routine, you can potentially reduce muscle soreness, improve flexibility, and maintain your fitness level even on rest days. This balanced approach to exercise and recovery can lead to better overall performance and a reduced risk of overtraining.

7 Simple Ways To Ease Sore Muscles After A Challenging Workout

What causes soreness.

First and foremost, understanding why you’re sore can make it easier to mitigate down the road. According to certified personal trainer Mark Barroso, LAT, ATC, CSCS, there are two types of soreness: acute-onset muscle soreness and delayed onset muscle soreness1 (otherwise known as DOMS). While muscle soreness can stem from a number of causes from inflammation to injury, we’re going to specifically focus on discomfort due to strenuous activity.

“Acute muscle soreness accompanies fatigue and occurs during and immediately post-workout,” he notes. “Overexertion and strenuous exercise often results in muscular pain, and the pain becomes most intense after 24 to 48 hours and then gradually decreases so that the muscle becomes symptom-free within three to four days. This pain at 24 to 72 hours post-workout is called DOMS.”

Delayed onset muscle soreness (DOMS) is categorized by muscle stiffness and increased tension that is not relieved by stretching. “Whether acute or delayed, the soreness is most likely the result of eccentric muscle actions (the lengthening of the muscle or the second part of the rep),” adds Barroso. DOMS may also be caused by micro tears in the muscle tissue, or “disruption of the connective tissue that holds muscle tendon fibers together.” It’s also worth noting that as you age, you’re more susceptible to soreness after exercising. 

How to alleviate sore muscles after a workout.

The good news is there are a variety of ways to alleviate muscle soreness once it has set in, even priming your muscles to become less sore in the future (provided you’re working out at an intensity that meets your skill level!):

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1.

Stretching

Taking the time to stretch before and after your workout is one of the best ways to manage muscle soreness while also working toward injury prevention and mobility. “Active stretching and warming up at least 15 minutes before a workout is very important,” suggests family medicine physician and certified personal trainer Michele Reed, D.O. “Stretching and cooling down after an intense workout helps to relax the muscles and prevent soreness,” she adds. 

That being said, Barroso notes a 2011 review2 suggesting that while stretching certainly reduces muscle soreness, it is not clinically significant in preventing DOMS. To take it one step further, he recommends “a dynamic warmup that includes mobility drills prior to the workout and static stretching post-workout. Plus, I recommend static stretching again once the symptoms of DOMS appear,” Barroso adds.

Try some of our favorite warm-up exercises, along with great cool-down moves here. Or check out three of our favorite active stretches below:

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2.

A balanced diet

As always, the food you’re eating on a regular basis can have a significant impact on muscle soreness and general comfort in your body. “My favorite food to help prevent muscle soreness is pineapples, but it is also key to have an adequate amount of protein, healthy fats, and carbohydrate already in your body prior to working out,” suggests Reed. In need of some inspiration? Here are some of our favorite pre-workout snacks to fuel up before your sweat sesh.

What you eat after a workout can also help reduce muscle soreness, and it’s important to remember that your diet functions as an equally vital factor in recovery. “Two cardinal rules to help replenish the body after a workout is to eat protein and pair it with complex carbohydrates,” Tracy Lockwood Beckerman, R.D., previously told mbg. “If you’re on the go, grab an apple with peanut butter or a hard-boiled egg with an orange—those are great food pairings. If you’re eating dinner, have some chickpea pasta with veggies, which has protein, carbs, and fiber to keep you full.”

Hydrating snacks after a strenuous workout can also help to replenish lost electrolytes and allow you to feel great. For this, Jaime Schehr, N.D., R.D., recommends pickles. “Pickles are an excellent post-workout snack,” Schehr once noted. “Not only are they full of salt and minerals, but cucumbers are a hydration powerhouse. They will help your body recover its electrolyte balance faster than drinking water alone.”

Other great recovery food options include:

• Beets
• Celery
• Chicken breast
• Watermelon
• Cantaloupe
• Avocado

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3.

Foam rolling

Foam rolling—one form of a stretching technique known as self-myofascial release (SMR)—is another great tool for minimizing muscle soreness after a workout. “According to a 2015 Journal of Athletic Training 3study3, foam rolling the leg muscles can decrease DOMS after an intense barbell back squat training session,” explains Barroso. “In this study, foam rolling was done for 45 seconds at a time with 15 seconds rest per muscle group. “

To begin with, start by rolling each muscle group for 30 seconds to help break up some of the soreness. It’s completely normal for this to be uncomfortable—although it shouldn’t be excruciating.

4.

Massage gun

There’s a reason massage tools like TheraGun and Hypervolt have become so popular: These forms of percussive therapy really can help with muscle recovery after a tough workout. But while they can be useful, it’s important to exercise some caution with this tool. “I’d recommend not using a massage gun within 12 hours of intense exercise because this could actually make the microtears you’ve created in the gym even worse, causing more damage to the muscle and delaying recovery,” warns Barroso. “Instead, wait 24 hours or until you feel the stiffness from DOMS to use the massage gun.”

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5.

Splurge on a massage

Now, this isn’t a daily solution to soreness, but if you’re feeling in need of a full-body reset, you might consider splurging on a massage to help ease some of the tightness in your muscles. “A recent meta-analysis found massage was associated with a small but statistically significant (13%) improvement in measures of DOMS after exercise,” explains Barroso. This is due to an increase in circulation and blood flow, as well as more relaxed muscles. Particularly in the case of muscle soreness, Barroso recommends a sports massage, but he advises keeping it under 30 minutes in order to stimulate the nervous system and prepare you for the next workout without increasing discomfort.

6.

Acupuncture

Eastern medicine can also provide a unique set of benefits to the body, specifically as it connects to muscle soreness. In fact, acupuncture can be a great tool for relieving tension in the body and allowing you to relax more effectively. “In one recent study4, acupuncture decreased delayed onset muscle soreness (DOMS) in healthy adolescent football players with minimal adverse effects,” explains Barroso. It goes without saying that even if you aren’t a football player you could still benefit from this method of treatment.

7.

Take a rest day

While being sore isn’t always a sign that you need to take a break, sometimes it is your body calling for a little rest and recovery. Especially if you’ve been struggling with muscle soreness for several days without relief, this is a telltale indicator you might want to take a day to rest your muscles and recharge your energy. “This could indicate systemic inflammation from overtraining,” physical therapist Sarah Kostyukovsky, P.T., DPT, OCS, previously told mbg of soreness that won’t go away.

In fact, rest days should really be a mainstay in your workout routine anyway—soreness aside. “To stay strong and healthy, it’s in your best interest to take at least one day per week to rest,” Stephanie Thomas, CPT, previously wrote for mbg.

When to call a doctor.

There is a distinct difference between soreness and pain, and it’s with the latter sensation that you should consider seeking an expert opinion for before returning to the gym. Muscle soreness is incredibly normal, and sometimes trying a new form of exercise is to blame, not even necessarily overexertion.

That being said, if you are experiencing significant pain after exercising and while carrying out your daily activities, this is a red flag that your workout was too intense. “In a lot of exercise classes, you’re not able to gauge the exercises based on your fitness levels. So if you take a class and you’re sore for a week, the class was probably too advanced for you,” Kostyukovsky previously explained.

The takeaway.

While muscle soreness isn’t essential to denote a good workout, it is a common result of exercise. That said, working out at a level that challenges your body while staying mindful of your current strength and abilities is one of the best ways to ensure you don’t overexert yourself. Plus, taking care to drink plenty of water, eat a nutrient-dense diet, warm up and cool down, and give your muscles some TLC will help give your body what it needs to feel fantastic.

Remember, every individual body is different and requires unique care, so recognizing which methods of treating soreness work best for you will allow you to reap the most benefit from your workouts in the long run.

Relieve Sore Muscles in 8 Easy Steps

Aching after a brutal workout? A common misconception is that sore muscles are a sign of an excellent workout, and it’s proof that your body is making changes in a positive direction.

But the truth is that sore muscles and workout quality don’t go hand in hand.

It usually just means you pushed yourself too hard or you’re doing new exercises. There are even steps you can take to avoid muscle soreness from the get-go.

Even though muscle soreness isn’t a necessity when you’re working to get results, it can creep up on you.

Delayed onset muscle soreness (DOMS) can make you feel the burn while your muscles recover and rebuild. But if you take the right steps after your workout, you can go hard without paying the price.

Here are eight easy ways to prevent post-workout pain:

What Are Sore Muscles?

Before we dive into how to relieve muscle soreness, it helps to know why you get sore muscles in the first place.

When you exercise intensely, that can cause micro-tears in your muscle tissue, which leads to delayed onset muscle soreness, or DOMS.

This typically develops 12 to 24 hours after a tough workout and can linger for two or three days.

The most common symptoms of DOMS include slight swelling, stiffness, reduced range of motion in the affected joints, and increased tenderness and reduced strength in the affected muscles.

How to Relieve Sore Muscles

No matter how hard you try to avoid it, sometimes you’re going to overwork your body and find yourself in some pain after a workout.

Exercise-induced muscle soreness usually fades within a few days, but if you’d like to speed things up, follow these tips to help you get on the fast track to feeling 100 percent.

1. Stretch

Stretching is your first line of defense after a good workout. When you train, you contract your muscles, and the muscle fibers get shorter.

Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.

While fitness experts can’t seem to agree on this strategy — one Australian study claims that stretching had no impact on sore muscles — it certainly won’t hurt, especially if your flexibility is limited.

If you’re new to stretching (or at least new to stretching routines), check out five of our favorite total-body mobility moves.

2. Foam roll

Using a foam roller to massage your sore muscles after a workout can significantly reduce DOMS, according to a recent study in the International Journal of Sports Physical Therapy.

Give each major muscle group at least five rolls, starting with your calves and working your way up your body.

Spend extra time on sore spots.

For a more detailed tutorial on foam rolling, check out Tai Cheng.

3. Massage your sore spots

Don’t limit foam rolling to your post-workout routine. Do it between workouts to ease muscle soreness and boost mobility.

Indeed, to see significant improvements in the latter, you have to foam roll even on the days you don’t train, report scientists at the University of Oregon.

4. Eat for rapid recovery

Even if you’re eating at a calorie deficit, you want to make sure to get enough healthy proteins, carbohydrates, and fats, all of which play important roles in repairing and maintaining muscles and warding off sore muscles.

Beyond that, consider strategically timed protein supplementation.

A couple of hours after working out and when you sleep are two times when protein synthesis (muscle repair) increases, so a post-exercise/pre-bedtime scoop of Beachbody Performance Recover can help ensure your body access to amino acids.

“Amino acids are your body’s building blocks,” explains Denis Faye, M.S., and former executive director of nutrition at BODi. “Consuming them at the right times assures they’ll be there when you need them.”

Beachbody Performance Recover also helps you fight post-workout pain by including pomegranate extract into its formula, which a study at the University of Austin, in Texas, found to reduce exercise-induced muscle soreness by an average of 25 percent.

5. Get heated

Heat increases circulation, especially focused heat like that of a Jacuzzi, making it a powerful recovery tool between workouts — emphasis on “between workouts.”

Immediately after a training session, such heat can exacerbate inflammation, and the jets can pound your already-damaged muscles, resulting in more muscle soreness instead of less.

6. Favor fatty acids

“When your muscles are sore, inflammation is a significant part of the problem,” says Faye.

To help reduce this inflammation, consume foods that are rich in omega-3 fatty acids — such as salmon, free-range meat, flax, avocado, and walnuts — to your diet.

The natural anti-inflammatory properties of these foods can help dial back soreness after overexertion.

7. Keep moving

The last thing you want to do when everything hurts is to move, but that’s exactly what you need to do.

These workouts are designed to help your body work out kinks and soreness.

They can be used anytime you need them, can’t be done too often, and always leave you feeling much better than before you started.

If your program doesn’t have a recovery workout, a gentle yoga class or going on an easy hike is a good option.

Fitness pros call this kind of activity “active recovery,” and if you find yourself winded or unable to hold a conversation while you do it, you’re overexerting yourself.

If you want to be technical about it, wear a heart rate monitor and stay below 140 beats per minute.

8. Ice it

Immediately after a tough workout, icing your muscles can stave off inflammation.

“Inflammation is one of nature’s defense mechanisms, but it works like a cast — it immobilizes you,” according to Steve Edwards, former Vice President of Fitness and Nutrition at Beachbody.

“When you keep inflammation down, that area is free to keep moving, and movement promotes healing.”

Like stretching, its effectiveness is up for debate — some researchers have claimed that ice is only effective for injuries and not for run-of-the-mill soreness, but it’s a simple and safe option that many top-level athletes swear by.

“Unless you ice so long that you give yourself frostbite, there’s really no danger,” Edwards says. “It seems to really speed up healing without any adverse effects.”

Are You Too Sore to Work Out?

Sometimes you can power through a workout with sore muscles, but sometimes it feels downright impossible.

If you’re unsure what to do, follow our advice on how to decide if you should lace up your workout shoes or take a rest day.

Should You Take a Painkiller to Relieve Muscle Soreness?

Popping some vitamin I (the street name for nonsteroidal anti-inflammatory drugs [NSAID] such as ibuprofen, naproxen, and aspirin) can significantly reduce exercise-induced muscle soreness, but that relief might come at a price.

An ever-growing body of research has linked NSAIDs (including ibuprofen) to everything from cardiovascular issues and intestinal dysfunction to suppressed protein synthesis post-exercise.

Occasionally taking a couple of capsules for muscle soreness is probably fine — but give some serious thought to using it regularly.

For more information on this topic, check out the following studies:

Resources: Donnelly AE, Maughan RJ, Whiting PH. Effects of ibuprofen on exercise-induced muscle soreness and indices of muscle damage.

Gorsline RT1, Kaeding CC. The use of NSAIDs and nutritional supplements in athletes with osteoarthritis: prevalence, benefits, and consequences. Clin Sports Med. 2005 Jan; 24(1):71–82.

Rahnama N, Rahmani-Nia F, Ebrahim K. The isolated and combined effects of selected physical activity and ibuprofen on delayed-onset muscle soreness. Journal of Sports Science. 2005 Aug; 23(8): 843–50.

Trelle S1, Reichenbach S, Wandel S, Hildebrand P, Tschannen B, Villiger PM, Egger M, Jüni P. Cardiovascular safety of non-steroidal anti-inflammatory drugs: network meta-analysis. BMJ. 2011 Jan 11; 342:c7086. doi: 10.1136/bmj.c7086.

Warden SJ. Prophylactic use of NSAIDs by athletes: a risk/benefit assessment. Phys Sportsmed. 2010 Apr; 38(1):132-8. doi: 10.3810/psm.2010.04.1770.

Wharam PC, Speedy DB, Noakes TD, Thompson JM, Reid SA, Holtzhausen LM. NSAID use increases the risk of developing hyponatremia during an Ironman triathlon. Medicine and Science Sports and Exercise. 2006 Apr; 38(4): 618–22.

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How to quickly restore muscles after a workout?

Sports activities take a lot of energy. During heavy physical exertion, the muscular apparatus experiences biochemical stress, the consequence of which is pain in the muscles – krepatura. Special recovery programs allow the body to return to normal physical condition.
Regular exercise today is not only a way to maintain health, but also a fashion trend. Someone chooses a gym or a swimming pool, someone works out at home on their own. After exercise, fatigue appears, and with it a desire to do nothing. If you succumb to the mood, the body will not be able to fully relax and prepare for new loads. Professional athletes train to the limit, but proper post-workout recovery helps them stay energized. We will talk about the features of sleep, physical activity, sports nutrition, as well as methods for adapting muscles.

Methods of muscle recovery after training

Muscle microtears, accumulation of lactic acid and its metabolites cause krepatura. If muscle fibers are overloaded too much, microdamages turn into sports injuries. To prevent this from happening, you need a personal training program that takes into account physical capabilities. Sports activities should be planned, then the rehabilitation will be quick.
Muscle recovery methods after training include:
• Gradual slowdown in the pace of sports activities. They are recommended to end with stretching, walking on a treadmill without active dynamics. In sports, the calm end of a workout is called a hitch. It is aimed at relaxing muscles, normalizing the frequency of breathing, heart rate.
• Contrast shower. The procedure accelerates blood circulation and metabolic processes, which makes krepatura minimal. It is better to start with warm water. Next, you need to alternate, gradually raising and lowering the temperature.
• Massage using special massage products. Painful sensations are more often exposed to the legs, back. Massage will improve hemodynamics and lymphatic drainage in these areas, help to quickly relieve muscle fatigue, prevent swelling, enrich tissues with oxygen, and accelerate the processing of lactic acid. No less benefit will bring independent use of myofascial rollers, massage balls.

It is important to drink regularly during and after physical activity. How much to drink depends on personal needs. It is desirable to choose plain water – it will help to cope with physical exertion, prevent a violation of the water and electrolyte balance in the body.

Nutrition during recovery

After exercise, the body recovers in stages. The first stage comes immediately after training. It lasts 30-60 minutes, during which you need to compensate for the lost nutrients. Muscle support requires carbohydrates – you can eat a bar, muesli, nuts, drink herbal tea.

The second stage completes the complete regeneration of muscle tissue. How long it lasts depends on the received load and metabolism. For small muscles, 2 days is enough, for large muscles – 5 days.
In the period from 2 to 5 days:
• tissue regeneration occurs;
• the water-salt balance is normalized;
• Increased absorption of nutrients from food;
• Starts the synthesis of enzymes, proteins and amino acids.
The stability of these processes depends on proper nutrition.
A healthy diet is a great way to keep fit. The sports menu is based on a competent ratio of proteins, fats, carbohydrates. Proteins are the building material for muscles and all cells of the body. After training, it is recommended to eat cottage cheese, low-fat fish, eggs.
Carbohydrates are a source of energy. If they are severely limited, the body will begin to “borrow” energy from the muscles. Slow carbohydrates include cereals, cereals, legumes, which are best eaten for breakfast. You can not completely exclude fast carbohydrates, otherwise, with intense loads, you can earn a glucose deficiency.
Saturated and unsaturated fats support bone density, hormonal stability. They should be on the menu daily, but in moderation.
Fiber is a regulator of metabolic processes. Vegetables can be eaten for lunch and dinner, fruits can be used as a snack.
You can enrich your diet with the help of specialized products. For example, a series of Nutridrink Compact Protein mixes, ready to use.
How much you need to eat – is determined personally – based on the set sports goals. The nutrition of a young man who wants to gain muscle mass is different from the menu of a middle-aged woman who exercises only for the sake of losing weight. For advice, it is better to consult a nutritionist.

Physical activity

If physical activity is completely abandoned during the recovery period, the muscles will quickly lose tone and elasticity. Recommended between workouts:
• Light cardio – cycling, jogging, elliptical. They accelerate the “cleansing” of muscle tissue from lactate.
• Stretching in light mode. Stretching exercises support sports form, improve blood circulation, and accelerate the removal of krepatura.
It is important to work with the minimum allowable load.

Sleep

Sleep is the best state for the recovery of the body. During a night’s sleep, brain activity decreases, but the processes of hormone production start. Firstly, melatonin, which regulates biorhythms, body temperature, respiratory rate and a host of other important processes for the body. Secondly, somatropin, which is responsible for the growth of muscle fibers. The production of “important” hormones occurs from 23 to 2 hours, so it is recommended to go to bed no later than 22:30.
Insomnia after going to the gym is the result of an incorrectly designed training program. Sports activities increase the pulse, sweating, excite the nervous system. Excessive arousal is stress for the body, in which the level of cortisol rises.

Which vitamin and mineral complexes are suitable for recovery?

Athletes take vitamin-mineral complexes for the full assimilation of nutrients, accelerating the growth of muscle mass, and increasing endurance. In addition, in sports there is a risk of injury, the prevention of which is to strengthen bones with the help of vitamins and minerals. The most significant substances for the formation, strengthening, recovery of muscles are amino acids. They are produced in tablets, capsules, with various additives. Athletes demand dietary supplements with amino acids.
In addition to amino acids, athletes are recommended:
• Vitamins for immunity. A high immune status allows you to withstand heavy physical exertion, train outside in any weather, and not miss important competitions due to illness.
• Vitamins with calcium. They provide strong bones.
• Multivitamin complexes. Necessary to maintain normal carbohydrate, fat, protein, vitamin metabolism.
• Vitamins with magnesium. With overstrain of the legs after the competition, they help to stop pain, spasms, tingling sensations in the muscles.
Subject to all the rules, the recovery period will pass quickly – without discomfort and in a good mood.

What is muscle strength. How to get rid of muscle pain after training

The fact is that sore muscles cause many beginners to give up strength training and leave the sport. But there is no need to be afraid of krepatura. It is not forever and moreover: there are ways to reduce the intensity of muscle pain after exercise. We tell you how to reduce the manifestations of krepatura after exercise.

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Delayed muscle soreness (DOMS, or DOMS) is muscle pain that occurs after exercise. It usually starts a day or two after exercise. In this article, we will discuss why this unpleasant sensation occurs and how you can reduce its manifestation.

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What is krepatura and where did the word come from?

Before we get into the technical stuff, let’s get some terminology out of the way. Krepatura is, in simple terms, delayed muscle pain that occurs due to intense and unusual physical activity.

The word came to us from the Italian language. Crepare is Italian for cracking. By the way, the translation gives a little idea of ​​why pain occurs in principle: as a result of training, microcracks appear in the muscles, which cause pain. And it also allows you to understand how to get rid of krepatura: like any other wound. Give the body time to heal.

However, it would be foolish to lay all the blame on microtraumas of muscle fibers. Krepatura has several reasons. Others are the accumulation of lactic acid. These factors are the most significant in the appearance of pain in the muscles. However, even though we do not know guaranteed ways to get rid of muscle tension, there are ways in our arsenal that will reduce pain.

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What is DOMS

According to the American College of Sports Medicine, symptoms of DOMS usually appear 12 to 24 hours after exercise. Pain tends to peak about one to three days after exercise and should then decrease thereafter. Symptoms of krepatura may include:

• muscle pain;
• decreased range of motion due to pain and stiffness on movement;
• swelling of affected muscles;
• muscle fatigue;
• short-term loss of muscle strength.

What Causes Krepatura

High-intensity exercise can cause tiny microscopic tears in muscle fibers. Your body responds to this damage by increasing inflammation, which can lead to delayed muscle soreness. DOMS can occur after almost any high-intensity exercise, but most often DOMS develops after eccentric exercises – movements when the muscle tenses while simultaneously lengthening it.

Long-term muscle pain was once thought to be caused by the accumulation of lactic acid caused by exercise, but this common misconception has been disproven.

( See also: Why some athletes are more concerned about DOMS than others)

Who can experience DOMS

DOMS can affect just about anyone, from elite athletes to newcomers to people who haven’t trained for a long time. Regardless of your fitness level, crepitus can occur whenever you increase the intensity of your workout, perform eccentric exercises, or try a new type of movement that your body is not used to.

Is it possible to avoid DOMS

You may not be able to completely avoid delayed muscle soreness, but steps can be taken to reduce its intensity. Try these tips:

Stay hydrated. One study found that men who exercised in hot, humid temperatures had significantly reduced muscle soreness when they drank water before, during, and after exercise compared to men who did not care about hydration.

Warm up. Spend 5-10 minutes before each workout doing dynamic stretching. Do not perform static stretching until the end of your workout.

Wear compression clothing. It provides better blood flow, which helps to reduce the effect of soreness the next day.

Cool down. In a 2012 study, a 20-minute cooldown of low-intensity cycling after strength training of the lower body resulted in a reduction in quadriceps soreness after two days. Finish the cool-down with a static stretch. This will not reduce DOMS, but may increase the flexibility of your joints and muscles.

Take your time. Take your workouts to the next level of intensity, step by step. This can help you develop strength and endurance safely while minimizing the effects of troubling dormancy.

How to get rid of DOMS and relieve pain

So, how to get rid of DOMS? Do you want to make the day after your workout a lot easier? It is known that strong krepatura is not the most pleasant companion in life, so I would very much like to reduce pain. There are several guaranteed ways.

When the body is in good shape, it is easier to tolerate physical activity. Therefore, the next day you will have much fewer questions about how to remove krepatura in the muscles.

But remember: if you are a beginner, no matter how much you warm up, after the first intensive session it will still be very difficult. Therefore, we have some tips that will reduce pain the next day after training.

Cold shower

A great way to get rid of a sore throat if you’re willing to be patient. A cold shower for 20-30 seconds perfectly improves blood flow and relieves muscle pain.

Hot shower and sauna

If you don’t know how to get rid of soreness after a workout, try going to the sauna. Healing steam, good company, intense “massage” with brooms will perfectly speed up blood flow, allow the body to more effectively get rid of lactic acid, which will lead to relief of symptoms.

Sleep better and load up on vitamins

We have already said that there is no way to completely eliminate muscle soreness after a workout. You’ll have to wait anyway. However, the amount of time required can be significantly reduced. For this:

• Get a good night’s sleep. Do not neglect even daytime sleep, but do not break the regimen;
• Eat foods rich in vitamins A, E and C. These will help to remove lactic acid from the body more quickly;
• Drink more water.