Got sore muscles after your last training session? Want to get rid of pain and hit the gym? Although muscle soreness is completely normal, it can affect your workouts and overall performance. Sometimes it’s a sign of poor recovery. If you’re constantly dealing with this problem, it’s time to change your diet and exercise routine. Here are five proven ways to relieve muscle soreness:
Load Up on Protein
Active individuals, especially those who lift weights, need more protein in their diet. This nutrient supports muscle growth and repair, keeps your metabolism up, and energizes your body. Depending on your activity level, get 0.8 to 1.5 grams of protein per pound of bodyweight. Your daily meals should include poultry, turkey breast, lean beef, fish, egg whites, low fat cheese, leafy greens, and small amounts of nuts and seeds.
Stretch Your Muscles
Never skimp on your warm up routine! Take the time to stretch your muscles before and after working out. Focus on the muscle groups you’re planning to train, whether it’s your core, arms, chest, or legs. Incorporate both dynamic and static stretching into your routine. Do a few stretches on your rest days too.
Go on a Detox
Persistent muscle soreness may be a sign of toxin buildup. This usually happens after the holidays, when you have the flu, or during bulking phases. If that’s your case, go on a detox for at least three days. Limit meat and dairy, eat more veggies, and drink plenty of water. Soon after, you’ll have smoother skin, greater energy, and better digestion.
Get More Omega-3s
Essential fatty acids help reduce inflammation, which is often the culprit behind muscle soreness. Taking fish oil supplements daily could improve your workouts and ease pain. Other sources of omega-3s are fatty fish, krill oil, avocado, raw nuts, and unrefined vegetable oils.
Stay Hydrated
Dehydration is one of the main causes of sore muscles. It may also cause cramping, poor athletic performance, and fatigue. To avoid these problems, drink lots of water throughout the day. Sports beverages can help too, especially if you’re an endurance athlete.
