5 Ways to Minimise Muscle Soreness After an Intense Workout

Although exercise gives an endorphin rush, the muscle soreness that sets in after a hard workout is not so pleasurable. Also called delayed-onset muscle soreness or DOMS, it indicates that you have worked your muscle tissues intensely during the training session. The body begins the repair process with inflammation at the affected area. Although some amount of soreness isn't bad, chronic inflammation can be an indicator of something serious. Luckily, there are various means to relieve it. From consuming lactose and gluten-free bcaa powder to using a foam roller, there are indeed many options to try.


Hydrate Well

Hydration is a crucial element of muscle recovery. Water keeps the fluid in a constant motion within your system, which eases inflammation and delivers nutrients to muscles. But you also need to find out when you are dehydrated. Most people become dehydrated before they actually feel its symptoms. Keep a tab on your urine colour. If it's dark yellow, then it means you need to hydrate yourself. 


Make Use of a Foam Roller

The foam rolling technique releases tension in the muscle tissues. It moves the fluids that gather in the muscles after a workout. It also enhances the range of motion, circulation and delivers nutrients and oxygen to the sore areas. It, in turn, minimises swelling and tenderness. If you are just starting with foam rolling, consider a softer version of rollers. Those that are firm need you to apply greater pressure. It can feel intense if you haven't used them before. 


Another similar helpful tool is lacrosse balls. They are perfect for smoothing out spots like glutes, calves, and lats.


Supplement with BCAA

Branch Chain Amino Acids or BCAAs are essential as they are the building blocks of protein. Your body cannot make them by itself. BCAA supplementation can significantly help in muscle recovery and make you ready for your next training session. This supplement has been a subject of much research. All studies point to how it reduces recovery time, decreases muscle fatigue, and triggers greater retention of muscular force. A 2:1:1 ratio of BCAAs is scientifically proven to enable people to speed up their recovery process. You can find a quality bcaa powder in different flavours like watermelon, lemonade, and tropical. Sip the drink with the powder throughout the day or during your training session.


Fuel Your Body with Protein

Protein accelerates the muscle recovery process. It's an essential macronutrient that helps prevent fatigue and muscle soreness. Take it within 30 to 90 minutes of your workout. Protein supplements, like whey powder, get metabolised fast by the body. It helps in recovering quickly from a hard training session. But you need to also ensure that you're balancing your total protein intake with other lean sources of protein, like eggs, tofu, soya, and the like. 


Supplement with Creatine

Supplements that contain creatine reduce fatigue and soreness during a workout. Creatine is an amino acid that athletes use to gain muscle. It has been shown that this amino acid eases muscle recovery, even during the most challenging workouts. Although it will not completely eliminate muscle soreness after the training, it will provide your muscle fibres with recovery power, which facilitates the repair process.


Lastly, do not forget the importance of taking adequate rest. Try not to engage in intense workout sessions for two days consecutively. Extreme muscle soreness is not good for the body. It can have you missing your workout sessions for many days ahead. 


Author Bio: Hannah Gilbert is a freelance writer who offers ghostwriting, copywriting, and blogging services. She works closely with B2C and B2B businesses providing digital marketing content that gains social media attention and increases their search engine visibility.

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