If you started the year well with your fitness goals, your muscles can feel it after training. If you’re dreading post-workout soreness, here are some steps you can take to minimize the soreness. We interviewed Ben Lucas, the director of Flow Athletic and Athletic TV streams, to tell us more about what we can do before and after training to ensure we get the maximum possible recovery from training. Keep reading to find out more!
5 Best Workout Tips to Minimize the Pain of Your Workouts
1) Fuel your body with carbohydrates
Fuel your body with quality carbs before a workout. Studies have shown that they can help reduce stress on your muscles after a workout. In to study, runners who ate 120 grams of carbs per hour had significantly less muscle damage. The right carbohydrate intake can conserve muscle glycogen stores, which then helps minimize fatigue and damage. If you don’t usually have carbs in your diet, start increasing your intake slowly and look to include quality carbs like breads and cereals.
2) Feed your body post-workout
After a workout, look for foods with micronutrients to help minimize soreness. Eggs, salmon, legumes, lean meats and leafy greens are packed with vitamins and micronutrients. If you’ve been putting off workouts after coffee, there’s good news. To research showed that a little caffeine can actually help reduce muscle soreness.
3) Watch your water intake
Getting a lot of water in your system shouldn’t be a surprise. This is because your heart rate increases when you exercise, so your muscles can get enough blood and oxygen. When you don’t drink water, this process slows down, causing muscle pain and cramps.
4) Get a massage
If you need a reason to treat yourself, studies have shown that getting a massage after each workout reduces muscle soreness. It also showed that massage can improve recovery. The key to getting the most out of your massage session is to schedule it right after your workout. On a budget? Invest in a foam roller that offers similar benefits.
5) Add recovery training
It might seem counterintuitive to add another workout to help your muscles recover, but a light 20-minute workout can actually help reduce sore muscles. A study has shown that 20 minutes of low-intensity cycling can actually reduce muscle soreness.