Bodybuilders who have not been exercising for a long time will often feel muscle soreness when they suddenly exercise. In fact, excessive exercise will also increase the secretion of lactic acid in your body, which is also the direct cause of muscle soreness. Exercise and supplement well. With corresponding nutrition, muscles will recover faster. Of course, we have other ways to relieve muscle soreness:
Muscle soreness 1
Develop good eating habits
Ingesting an appropriate amount of carbohydrates after training will help restore muscle sugar levels. Generally, eggs, fish, beef, and whey protein powder are good choices for protein supplements. Foods such as soybeans and yogurt can be eaten appropriately after fitness. Chicken breast contains less fat and is also one of the main sources of protein supplements. Supplementing the protein required by muscles can make the muscle building effect better.
Do corresponding acid elimination training
Acid elimination training can eliminate excess lactic acid from the body. The training is carried out 24 to 48 hours after exercise. It mainly increases blood circulation through slow muscle exercises to stimulate the muscles. Do not target muscles and soft tissues immediately after fitness training. Massage, and don't pull on the joints quickly, as this may cause muscle damage.
Muscle soreness 2
Hot compress
After 72 hours of training, the damage to the muscles has basically been healed., the soreness of the acid-removing muscles will slowly disappear. At this time, hot compress can speed up blood circulation, take away the lactic acid around the repaired tissue, and bring oxygen into the blood, which can provide more nutrients for rapid recovery.
In fact, in addition to diet, the most effective way to relieve muscle soreness is to control the amount of training that matches the physical condition. For each trainer, it is most appropriate to gradually increase the amount of training. Be careful about excessive training. This may cause muscle strain.
Regular and continuous exercise can reduce your soreness. In addition, getting enough sleep can also promote muscle synthesis. Therefore, if you want to make your fitness more effective, you must maintain good sleep quality.
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