Go to the gym, they said. It’ll be fun, they said. Walking up the stairs seems almost impossible, and sitting down takes a couple moments longer than usual, but at least you got your workout in, right? Yes, working out seems like all fun and games until the dreaded exhaustion, fatigue, and soreness kicks in. But, fear not! I have some tips and tricks that have shown to not only help speed up your recovery, but also get you back on your feet ready for tomorrow’s next workout! These tips and tricks will be categorized into two categories: nutrition and fitness. Before we get into listing what foods and workouts will help you feel better, it is important to understand the brief mechanics of behind the scenes.
Photo Credit: Meme found here
During a workout, your body uses the stored form of glucose called glycogen, and a substance called ATP, for fuel. However, these stores are limited and eventually, more ATP needs to be made via oxygen. When oxygen is insufficient, the body will create lactic acid in the muscles, which is responsible for that dreaded muscle soreness. The key take away from this is that glycogen, ATP, oxygen, and lactic acid are highly important and heavily involved with physical activity and recovery.
Rev Up Recovery with Nutrition:
Food is fuel; we have all heard the saying. This saying also proves to be true when it comes to healing your muscles after a workout. Considering the muscles have been depleted of their glycogen stores, it is important to replenish these stores within the first 30 minutes after exercising. According to the American Counsel on Exercise (ACE), it is recommended to have 0.5-0.7 grams of carbohydrates per pound of body weight 30 minutes after working out, and consume that amount again every two hours, for 4-6 hours to best replace and replenish glycogen stores. In addition, ACE recommends a carbohydrate to protein ratio of 3:1, so for every 3 grams of carbohydrates consumed, an individual should consume 1 gram of protein to reduce inflammation and also build/repair muscle tissue.
So, what are some good sources of carbohydrates AND protein for post-workout fuel? Below is a list of options that can help you feel better, bounce back and get back in the gym.
Protein: Eggs, grilled chicken, fish, cottage cheese, greek yogurt, or even a protein bar!
Carbohydrates: sweet potatoes, brown rice, quinoa, fruits such as bananas, oatmeal, and whole grain pasta.
A more complex list and meal ideas for those who are interested can be found here.
Sources Cited: American Counsel on Exercise (ACE) Nutrition
Images taken from Nuts.com and the American Heart Association
Rev Up Recovery with Fitness:
While it may seem quite contradictory, there are exercises/stretches that have been shown to reduce inflammation and reduce deep muscular pain. Implementing these exercises after a workout can help prevent further muscular soreness, getting you back in the gym quicker and better than before. They key here however, is to make sure the exercises are done lightly to prevent further soreness/damage from being done.
So what can you do to make the soreness more bearable?
First and foremost, be sure to stretch both before and after working out. This is not only a preventative measure, but stretching has also shown to help relieve muscle soreness after exercise as well. Using a foam roller on the affected muscles can also help relieve some of the muscular pain you may be feeling.
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In addition, it is recommended to do light exercises such as walking, biking, or even light swimming after a workout to reduce muscle soreness and inflammation¹. It may seem like the best option is to sit/lay down and stay put to prevent the muscles from being used and getting sorer, however this can cause them to become quite stiff, prolonging the issue.
From food to physical activity, there are numerous things you can do and consume to make your workout recovery more bearable, and I hope these tips and tricks help heal your muscles and get you back in the gym as soon as possible.
Source: ¹ Everyday Health
Food, Fitness, Fuel 