HELPING SORE MUSCLES RECOVER!

Congratulations, you just kicked butt during one of my workouts or brought it during your own workout! Chances are you pushed yourself to the limit and left nothing on the table, at least I hope so. If you did there is no doubt you will be feeling it in the morning as your muscles and body just took a beating. Although having sore muscles is a good sign that changes in the body are happening they can also be annoying. Your quads hurt, your abs are on fire and you can barely bend over!! So how can we help those sore muscles and speed up muscle recovery? Follow and implement these easy steps below and you and your muscles will be feeling better in no time.

HELPING SORE MUSCLES RECOVER 1. STRETCH - Stretching is your first line of defense after a good workout. When you train, you contract and stretch the muscles causing micro tears in the muscle and this is why we get sore. Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery. So stretch, stretch and and stretch again, especially the morning after. 2. DRINK FOR RAPID RECOVERY - In a study on "nutrient timing," researchers found that a post workout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times. A tough workout depletes blood sugars, as well as the glycogen stored in your muscles. Restoring that supply within an hour of finishing your workout is your body's top priority. Chocolate milk, that's right! I said it, chocolate milk is my go to recovery drink. Compared to plain milk, water, or most sports drinks, it has double the carbohydrate and protein content, perfect for replenishing tired muscles. Its high water content replaces fluids lost as sweat, preventing dehydration. Plus it packs a nutritional bonus of calcium, and includes just a little sodium and sugar — additives that help recovering athletes retain water and regain energy. Drinking plain water after exercise replaces sweat losses and that's it. Chocolate milk provides carbohydrate replenishment to your muscles which is something they can metabolize, there's nothing to metabolize in water. I am not saying drink a gallon of this tasty beverage, but 12 ounces of low fat chocolate milk will jump start your repair process. 3. ICE THOSE MUSCLES - Immediately after a tough workout, icing your muscles can stave off inflammation. Inflammation is one of nature's defense mechanisms, but it works like a cast, it immobilizes you. When you keep inflammation down, that area is free to keep moving, and movement promotes healing 4. EAT THE RIGHT FOODS - When your muscles are sore, inflammation is a huge part of the problem. To help reduce this inflammation, add foods that are rich in omega-3s such as Salmon, Free range meats, flax, walnuts and avocados. The natural anti-inflammatory properties of these foods can help dial back the soreness after overexertion. 5. MASSAGE - A recent study found that massage can reduce inflammatory compounds called cytokines. You can hit your sore muscles yourself using a foam roller—put the roller on the floor, use your body weight to apply pleasure to the area, and roll back and forth over the sore areas for about 60 seconds. But before you do, make sure you're rehydrated and your heart rate is back to normal. When your muscles are hot and loaded with lactic acid, you might make it worse. 6. MOVE AROUND AND WORKOUT - You may be tempted to plant yourself on the couch until the pain subsides, but don't skip your next workout. Circulation promotes healing, so it helps to get your heart pumping—just don't overdo it. "Active recovery" is low-intensity exercise that gets your blood flowing without taxing your muscles. What qualifies as low-intensity? It depends on your typical workout. If you know your training zones, you can use a heart rate monitor. The easiest way to engage in active recovery is to exert around 50% of your max effort, and keep your heart rate below 140 bpm or so, a gentle yoga workout or going on an easy walk are good options. So there you go, follow these easy steps and your muscles and body will thank you for it. If you have been thinking of starting your own journey to a fitter, healthier and happier you contact me so we can get you started today.