Everyone has felt muscle soreness after a workout at some point or the other. Whether you are just starting a fitness routine, or have been following one for some time, muscle soreness is not surprising, but it is annoying. Luckily, there are precautions you can take for minimizing the amount of muscle soreness you experience. What are they? Let’s take a look at some below.
Take a supplement before and after a workout
Taking the right sports nutrition supplement at the right time can have a big impact on how sore you feel after a workout. There are pre-workout supplements that can provide the right combination of nutrients to your muscles, thereby allowing you to reach peak performance during a workout. Likewise, the post-workout supplements are designed to offer you the best combination of protein and carbs that can encourage muscle growth and repair and replenish the nutrients you have lost during the workout.
Get more rest
One reason that you might be experiencing muscle soreness is that your workouts do not have enough gap between them. You should not workout more than once in 24 hours because this gives your muscles the most time to recover. In addition, you also need to get plenty of sleep. This is because sleep is the time when your muscles recover the most. Therefore, getting the recommended eight hours of sleep is a must, not only for your muscles, but also for your overall health.
Do some stretching
If you dive into an intense workout right away, then you are not only going to get sore, but also likely to get injured. It is recommended that you do some light stretching for around five minutes before you begin your workout and take 10 minutes to cool down after it. Not only does this help in improving your range of motion, which reduces the risk of injury, but also prevents your joints and muscles from becoming stiff after working out.
Incorporate omega-3 fatty acids in your diet
Omega-3 fatty acids are great for your heart, but they can also offer benefits that extend beyond the cardiovascular system. They boast anti-inflammatory properties that can reduce the joint and muscle pain you are likely to experience after a workout. It is recommended that you eat more fish, such as tuna or salmon, or take an omega-3 supplement that can give you a quick boost.
Don’t overdo
As stated above, extreme muscle soreness is often a sign of overtraining. If you go from lifting 20-pound dumbbells to 50-pound ones within a week’s time, then you are only setting yourself up for pain and failure. Instead of making such a big jump, it is recommended that you do it gradually. Increase the weight in 5-pound increments every few weeks to give your body time to adjust to the new weight. The same rules apply to aerobic exercise; you
