Muscle pain after training is one of the most difficult challenges everyone in fitness faces, from beginners to experienced practitioners.
Be it the beginning of the exercise, when changing the training program, when changing the intensity of the training or after a short pause from exercise, muscle pain is present all the way.
Those experienced are already accustomed to it and perceive it as a positive sign that they had good training. But the beginners can be led to the temptation to give up. Although it’s really a sign that you have moved your muscles to change, you can make this ailment easier in several ways.
How to deal with muscle pain the easiest?
Muscle pain can make everyday movements difficult. Sitting on a chair or climbing stairs may appear difficult shortly after a workout in which you have activated the muscles that you have rested for some time and lasts up to 48 hours afterwards.
No matter how accustomed you are, it can seriously impede your next training. It is therefore desirable to take some measures to reduce both the intensity and duration.
Here are some ideas:
Science in fitness regularly emphasizes the importance of separating 10-15 minutes to relax muscles after a workout. Apart from the fact that this habit will help you reduce muscle pain, it will also remove the risks of injury.
During exercise, muscles constantly contract and are in constant cramp from which you need to release them to return to the normal state of everyday bodily functions. Therefore, do not rush.
Make stretches of any muscle that you feel is congested. That is, the entire muscle group you have activated during the workout. Hold each stretch position for 25 to 30 seconds. Apart from stretching it is advisable to create a habit of a light walk or a light roller massage.
Diet rich in protein is always the focus when you are physically active, and it’s valid all day long. But after training, it is particularly important to give the body a higher dose of protein to begin to “cure” the effects of stress on the muscles.
Solid food needs time to break down and reach the muscles. So, it’s best to consume a protein shake immediately after training to help reduce muscle pain and regenerate muscle tissue.
Whey protein has the fastest absorption rate of all types of protein. So it is recommended as the primary choice for a meal after training. If you work through the day, you can add casein in your diet as a meal before going to bed.
Casein breaks down slowly and feeds muscles all night while sleeping. So it will help you wake up with less muscular pain. The third option is one that combines these two – whey protein and casein in one shake.
During the training, the reserves of glutamine in the body are consumed, and it helps the body maintain an optimum function of the immune system.
By spending these supplies, the body begins to lose its strength and then it takes a long time to recover. Sometimes it takes 5-6 days for these levels to return to normal. Which means prolonged muscle pain, as the body can not fight on multiple fronts at once.
Glutamine is also the primary nitrogen conveyor, and nitrogen is responsible for the synthesis of proteins. As well as the formation of compounds and amino acids that affect hormones, brain functions and the immune system.
This natural supplement improves flexibility and protects the joints and tendons from injury. It is based on cur-cumin, a bio-optimized turmeric extract, a yellow Indian spice that has recently gained popularity, due to its strong anti-inflammatory and antioxidant properties. Apart from injury prevention, it is also great for reducing muscle pain after training, because it improves muscle mobility and helps in their regeneration.
The strongest side of cur-cumin is that it acts preventively to the pain in the source itself, rather than reducing it after it has already appeared. Due to the fact that a lot of cur-cumin is consumed by consuming turmeric, Flexofytol is created by bio-optimizing this extract, making it much easier and quicker to use its positive properties. One capsule of Flexofytol contains 42mg of this extract, which otherwise you would need to eat 1 kilogram of turmeric to ingest the same amount of cur-cumin.
The topic that I will always mention to you in a variety of contexts – weight-loss, building muscle mass, recovery. You have to take the rest seriously, because otherwise you will torture your body and eventually it will reflect either on weaker results, slower progress, and in the worst case with an injury.
Rest after training, create a habit of providing a healthy, quality sleep. Muscles are built while you rest, not while exercising. When exercising, muscle fibers go through a process of small tearing down, and then regenerate. Regeneration requires sleep, and a quality sleep means less muscle pain the next day.