Delayed onset muscle soreness (DOMS) happens to the best of us, and for many can be the deterrent that keeps the gym at bay.
You may not see results just yet, but sore muscles equals instant progress. To help you – and your sore muscles – out, we have compiled some of our best tried and tested tips to improve your post workout recovery.
1. Consume magnesium
Eating foods high in magnesium – or taking a magnesium supplement - can do wonders for your training recovery.
Magnesium reduces lactic acid, thought to be partly responsible for that dreaded Delayed Onset Muscle Soreness (DOMS). It also helps your body to regulate muscle and nerve function by producing more Insulin-like Growth Factor – an important protein needed for the growth and strength of muscles.
2. Make friends with foam rollers
This oblong-shaped roller promotes self-myofascial release (SMR), otherwise known as the release of tight muscles and knots through controlled, targeted pressure.
Aim to use a foam roller both before and after exercise to stimulate blood flow and flush out any blood that has pooled in targeted areas.
Each time you work out, muscles are placed under strain and small tears appear in the muscle fibres – aka, causing you to limp in pain. Your body repairs by fusing the muscle fibres together to form thicker fibres, increasing muscle size.
Stretching before and after every workout can help improve flexibility and blood flow, prevent injury and assist in the body’s healing process.
4. Eat more protein
Loading up with healthy proteins like chicken, nuts, eggs or fish within an hour of your workout will fuel your body with amino acids – the building block to muscle growth and repair.
5. Keep hydrated
Each time you work up a sweat, you are expending water from your body. During your post-workout recovery time, it’s essential that you stock up on your body’s water supply, as it will decrease muscle aches and improve strength and flexibility.
6. Don’t forget to cool down
A sudden drop in physical activity can cause blood pooling in your legs, your blood pressure to drop a wave of dizziness. Whether you’re pounding the pavement or hitting up a high-intensity training session, slow down to a brisk walk for five or so minutes before you stop or try some stretches.
7. Shake it up
Want one of the easiest additions to your post-workout routine? Pour yourself a protein shake – or even a glass of chocolate milk. These will put carbs and proteins back into your muscles, so they can rebuild and get stronger.
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more info