What do an elite athlete with a blistering daily workout regimen, an amateur sports enthusiast who participates in 5Ks, and someone who’s never worked out regularly have in common?
Sore muscles. It can happen to anyone, no matter your fitness level or the type of workout or activity you do.
There are times when you are more susceptible to sore muscles post-workout, though. These times include:
- In the days following the start of a new exercise program.
- In the days following a change in your exercise routine.
- In the days following an increase in either the duration or the intensity of your workout (e.g. running 2 miles instead of 1 mile, or doing bicep curls with 30-pound weights instead of 20).
According to the NHS, the reason muscle soreness occurs following those changes or additions to workout is that when “muscles are required to work harder than they’re used to or in a different way, it’s believed to cause microscopic damage to the muscle fibers, resulting in muscle stiffness or soreness.”
But there is good news. For beginners, soreness typically lasts around 3-5 days following exercise. This soreness “will decrease as your muscles get used to the new physical demands being placed upon them.” Your muscles will build and recover faster, and you will, over time, grow stronger.
However, do not confuse soreness with the acute, sharp pain caused by a sprain, strain, or bruise. Do not try to “train through” this pain as it can lead to a serious injury.
That process can take some time. In the meantime, here are 3 things you can do to promote muscle healing and recovery.
How to Promote Muscle Healing and Recovery
- Hydrate, hydrate, and hydrate even more. Hydrating before, during, and especially after your workout is critical. Water helps normalize your blood pressure, regulate your heartbeat and body temperature, and carries oxygen and nutrients to your cells. If you’re dehydrated, your muscle soreness will only get worse.
- Eat the right foods, both before and after workouts. New, different, or intense exercise puts stress on our bodies, and we must provide the body with the proper fuel needed to recover. The way you recover from a workout is mainly dependent on the vitamins and nutrients you digest before and after. Some suggest a 2:1 carbs to protein ratio before a workout, after a workout, or both. Foods and supplements that contain whey protein powder, plant-based protein powders like pea or soy protein, black beans, whole milk, Greek yogurt, whole wheat pasta, and chicken are excellent starting points.
- Try the muscle-supporting supplements below from Pure SOlutions, Mucos Pharma, Sunwarrior, and Biopharma.
Pure Factors Professional Pro IGF T 1100 – Pure Solutions
Pure Factors Professional Pro IGF T 1100 from Pure Solutions is designed to help take amateur or professional athletes to the next level. It contains naturally occurring growth factors along with tribulus to support strength gains, training capacity, performance, energy, recovery, and more so that you can get the most out of your workout or training regimen.
Wobenzym Plus – Mucos Pharma
Wobenzym Plus from Mucos Pharma is a supplement that may support improved mobility, flexibility, and workout recovery time. Wobenzym Plus contains ingredients like bromelain, trypsin, rutin, and more to help support temporary relief from everyday muscle aches and pains, as well as potentially helping to support muscle healing and recovery after exertion.
Warrior Blend Organic Protein – Sunwarrior
Warrior Blend Organic Protein from Sunwarrior is a smooth, delicious, nutrient-rich protein superfood supplement ideal for those looking to promote muscle healing and recovery before, during, and after workouts. Warrior Blend Organic Protein combines three potent protein sources (pea, hempseed, and goji berries), along with medium chain triglycerides, resulting in a supplement blend rich in BCAAs and containing all essential amino acids to support muscle and metabolism function.
NanaPro PRP Immune – Biopharma
NanoPro PRP Immune Whey Protein with Colostrum Peptides from Biopharma is an all-natural, instant supplement drink mix that provides your body with essential vitamins and nutrients for workouts or injury recovery. This low-calorie, low glycemic index, and low lactose blend is designed to provide essential nutrition to your body during recovery and workout routines.
How do you promote muscle healing and recovery after a hard workout?
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