I've just challenged myself in my workout- I know I'm going to be sore tomorrow! What can I do to help?
During high levels of physical activity, your body produces lactic acid because the muscle’s demand for oxygen gets too high and the blood cannot deliver all the oxygen it needs. In order to produce energy needed for the muscles to function, the body begins a process that works without that oxygen and its through this process a byproduct is created: lactic acid. The lactic acid builds up and gets locked inside your muscles and since it is an acid, it has the ability to cause a burning sensation within your muscle‘s tissue.
The best thing to do is to get moving! Breaking up the lactic acid buildup will help alleviate the pain.
A nice hot bath will help too, try stretching in the tub or right after you get out. Muscles are easier to stretch out when the are warm.
Try eating these vitamin rich foods:
Pineapples
Pineapples contain an enzyme by the name of Bromelain. This enzyme helps reduce pain and inflammation in joints. Bromelain is also good for muscle soreness.
Berries
Berries contain antioxidants called polyphenols. These strong antioxidants protect cells from damage. Blueberries, cranberries, raspberries and blackberries all contain antioxidants.
Salmon
Organic and wild caught salmon contain the best sources of EFAs (essential fatty acids). EFAs fight muscle soreness and also inflammation. Adding this fish to your diet is an easy way to help reduce achy muscles.
Nuts
Nuts are high in Vitamin E, which can help strengthen your muscles, keeping soreness to a minimum. A daily intake of various nuts will help keep your muscles from being sore after each workout.
Avocados
Potassium is lost both through sweat through muscle burning. Replace potassium by enjoying an avocado or a banana, both rich in the mineral! Vitamins that Reduce Muscle Soreness
Daily consumption of antioxidant vitamins can limit soreness of muscles. Vitamins C and E are very effective antioxidant defenders against damage to muscle tissues. Citrus fruits, melon and berries contain large sources of vitamin C. Vegetable oils, leafy green vegetables and whole grains are also rich in vitamin E.
Just remember to listen to your body and take a "rest day" if you need one!
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