Muscle soreness is a very common problem that anyone working on their muscle strength and mass can experience. It doesn’t matter if you’re an athlete, a bodybuilder, or just a normal person regularly going to the gym. Everybody experiences muscle soreness and post-workout fatigue. More often than not, people wonder what causes it? How can we avoid it? Or how to set up a perfect routine for muscle for recovery? These are the questions that are important to answer. So, let’s take a look at the concept and understand how muscle soreness works.
When you exercise, the pH level in your muscle decreases. That decrease causes the muscles to turn acidic. The drop in pH is the reason for muscle burn. However, there are different explanations from experts. For example, DOMS (Delayed Onset Muscle soreness) –the pain you feel after a day or two of exercising. This condition is quite common among people who workout. Scientists think that muscle tear is the reason behind DOMS. However, the exact reason for muscle soreness and fatigue is still unclear.
How to Recover Effectively?
If you go to the gym or go for a walk or run, you must be familiar with muscle soreness or muscle burns. The more you exert yourself, the sorer your legs or body begin to feel. The soreness that you feel right after working out is acute muscle soreness, which lasts for a few minutes. However, soreness in the latter part of the day is DOMS. To relieve pain and fatigue, most people prefer stretching or an ice bath. According to research, these methods can be dangerous after an intense workout. So, make sure that you’re not trying them at the wrong times.
Also, these strategies can hinder muscle growth, as well. However, most people have a perception of relating pain with gains. Even though it has become a famous myth, it is entirely baseless. People use different natural ways to cure pain as well, including lavender oil, ginger, peppermint essential oil, Yellow Vietnam Kratom, etc. You can do so too since it’s better than doing nothing at all.
Aside from these, protein intake, adequate sleep, and enough water are essential nonetheless.
Natural Ways to Enhance the Recovery Game:
Organic and natural products can help you gain muscle strength back. Moreover, they also help in minimizing the pain in muscles or joints. Many nutritious foods can help you in muscle repair without any side effects. We’ll walk you through some that may prove beneficial for you.
First of all, hydration. Sweating makes you lose a lot of water and fluids. At a minimum, focus on gaining your urine back to clear. It is important to gain back all the electrolytes that your body loses after a routine workout. Especially in an intense workout, your body drains all the electrolytes very quickly. Loss of electrolytes can impact your muscle gain very badly. Make sure that your water drinking is enough.
Additionally, you can make yourself organic smoothies, which are very efficient in maintaining a moderate amount of electrolytes in our body. Moreover, you can treat your body with watermelon juice or citrus juice as they are both full of vitamin C. These juices, including coconut water, can greatly help you get back all the lost electrolytes that are essential for your body functioning.
High Protein Diet:
After a detailed session of a workout, it is vital to focus on what you eat. You’re literally what you eat. That’s true when it comes to working out. A high protein diet is essential for building your muscles. There is a reason why people call it ‘building blocks of the body’. Carbs and fats are equally essential in strengthening your muscles. Increase your fish intake as well because it’s a very smart way to gain all the essential nutrients for muscle repair. Salmon contains high measures of omega-3 fatty acids that help to reduce inflammation. This inflammation often occurs within our joints. Similarly, you can use fish oils that work very effectively.
According to a study, people taking supplements of amino acids and L-glutamine can significantly reduce the effect of muscle soreness. Furthermore, it contains healing properties and helps to heal body tissues. All the wear and tear of the muscles can be treated by using essential amino acids. Other organic supplements include Taurine, BCCA (Branched Chain Amino Acid), and Citrulline Malate.
Good Old Herbs:
There are a lot of things that people ignore about naturally occurring herbs. They are famous for their healing properties. However, people don’t rely on them as much as they should. For example, Turmeric is famous for its anti-inflammatory properties, and more than 6000 researches have proved this function of turmeric. Still, a lot of people resort to artificial supplements that can damage or affect the balance of nutrients in our body. Similarly, berries and garlic have antioxidant properties to protect the body’s cells.
As you can see that there are numerous methods and factors that you should understand to get the best results.