It’s common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all! And that is certainly not going to get you that body you envision in your mind!
Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).
The type of muscle soreness you are experiencing up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a session, you should be somewhat sore for the next day or two.
This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout.
Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).
The type of muscle soreness you are experiencing up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a session, you should be somewhat sore for the next day or two.
This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout.
This is the beauty of my exercise programs - they are designed to alternate the muscles that are used from one day to the next. If you follow the workout schedule as it's laid out you should find that you recover quicker because you're resting your sore muscles whilst working other muscles.
If you're not following a specially designed program take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don’t let your muscles recover and repair, they will continue to break down and you will actually get weaker.
To help prevent soreness in the future, and alleviate some of it now, be sure to:
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.
2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.
3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of “actively recovering” with light exercise, you’ll probably be sore longer.
To help prevent soreness in the future, and alleviate some of it now, be sure to:
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.
2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.
3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of “actively recovering” with light exercise, you’ll probably be sore longer.
One technique I’ve recently discovered and have used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after after I start a new type of exercise or a new training routine. Plus it just feels fabulous to stretch out your muscles. The key is to find the sore spot and lay on it. So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage! It might hurt a little to start with but be gentle and slowly increase the pressure. Feel the knots and tension melt away!
There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.
The most important meal you eat is the one that you have directly after your workout. For about an hour after your workout, there’s a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.
The first thing your body needs is a fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine – and the way you replenish your body’s supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.
The second thing you need is some carbohydrate. Exercise draws upon your body’s stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: “Hey, she’s exercising, let’s give her some fuel!” Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa, sweet potatoes and all vegetables and fruits).
Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body will be crying out “Feed me!” Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what’s the best meal, or combination of foods, to have post-workout?
There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.
The most important meal you eat is the one that you have directly after your workout. For about an hour after your workout, there’s a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.
The first thing your body needs is a fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine – and the way you replenish your body’s supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.
The second thing you need is some carbohydrate. Exercise draws upon your body’s stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: “Hey, she’s exercising, let’s give her some fuel!” Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa, sweet potatoes and all vegetables and fruits).
Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body will be crying out “Feed me!” Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what’s the best meal, or combination of foods, to have post-workout?
Shakeology is a great post workout meal. It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did. At least you don’t have to stand there in the kitchen wondering if what you're eating is the right option. Instead whip up a shake and go! Delicious!
Recover Post-Workout Formula –
Beachbody Performance Recover tastes so great, you won’t believe how good it is for you! When recovering from intense workouts, Recover Post-Workout Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth chocolate flavor makes it the perfect post-workout reward.
Recover Post-Workout Formula –
Beachbody Performance Recover tastes so great, you won’t believe how good it is for you! When recovering from intense workouts, Recover Post-Workout Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth chocolate flavor makes it the perfect post-workout reward.
Benefits:
Promotes faster muscle recovery while helping to manage exercise-induced muscle soreness. Helps muscle strength recovery, especially after intense workouts.
Fast-, intermediate-, and slow-release proteins ensure a sustained supply of nutrients to improve muscle recovery and promote muscle growth.
An ideal 2:1:1 ratio of leucine, isoleucine, and valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.
Promotes faster muscle recovery while helping to manage exercise-induced muscle soreness. Helps muscle strength recovery, especially after intense workouts.
Fast-, intermediate-, and slow-release proteins ensure a sustained supply of nutrients to improve muscle recovery and promote muscle growth.
An ideal 2:1:1 ratio of leucine, isoleucine, and valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.
Chicken and Mixed Vegetables
Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B vitamin that’s important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.
The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fibre. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.
Breakfast Anytime: Omelette with Avocado
Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Serve with avocado for a nice dose of fibre and monounsaturated fat.
At the Gym: Whey Protein Shake
I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries, a frozen banana (my favorite) and water, or with almost any combination of ingredients; I’ve thrown in a spoonful or two of peanut butter, oats, chia seeds, and made it with unsweetened almond milk, coconut milk or oat milk. All work. The whey provides the protein; the berries or fruit provide the carbs. You can of course make the shake with milk or soymilk, but watch out for the calories.
The Three S’s: Salmon, Spinach and Sweet Potato
Here’s the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It’s an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato but watch your portion size: While these additions are all brimming with health, they’re also high-calorie items.
Bodybuilder’s Delight: Tuna, Brown Rice and Vegetables
You can’t go to a “hard core” gym without seeing a bodybuilder eating this old classic from a Tupperware box. A single can of tuna in water provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fibre and carbs, load up with vegetables and you’re good to go.
You can’t go wrong with any of those five, or variations thereof. They’ll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with frequent workouts, and you’ll be on the way to the body of your dreams.
Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B vitamin that’s important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.
The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fibre. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.
Breakfast Anytime: Omelette with Avocado
Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Serve with avocado for a nice dose of fibre and monounsaturated fat.
At the Gym: Whey Protein Shake
I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries, a frozen banana (my favorite) and water, or with almost any combination of ingredients; I’ve thrown in a spoonful or two of peanut butter, oats, chia seeds, and made it with unsweetened almond milk, coconut milk or oat milk. All work. The whey provides the protein; the berries or fruit provide the carbs. You can of course make the shake with milk or soymilk, but watch out for the calories.
The Three S’s: Salmon, Spinach and Sweet Potato
Here’s the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It’s an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato but watch your portion size: While these additions are all brimming with health, they’re also high-calorie items.
Bodybuilder’s Delight: Tuna, Brown Rice and Vegetables
You can’t go to a “hard core” gym without seeing a bodybuilder eating this old classic from a Tupperware box. A single can of tuna in water provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fibre and carbs, load up with vegetables and you’re good to go.
You can’t go wrong with any of those five, or variations thereof. They’ll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with frequent workouts, and you’ll be on the way to the body of your dreams.
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