Although exercise is good for you, it can sometimes make you feel worse. – Severe muscle pain, stiffness, and pain.Delayed onset muscle soreness (DOMS) To the Insiders – It is a common post-workout complaint, especially among people returning to exercise after a break and those trying new types of exercise for the first time.
While DOMS is actually a sign of that Your exercise was effective– Physical activity causes micro-tears in muscle fibers that cause them to knit back together stronger, resulting in muscle growth – and can cause discomfort (at best) and interfere with your ability to function (at worst). Depending on how severe your DOMS condition is, you may find it difficult to climb stairs for a few days.
If ibuprofen or hot or cold compresses are your first treatment Treating aches and pains after exerciseYou may be surprised to learn that some easily accessible remedies are not found in your medicine cabinet, but in your refrigerator or pantry. Incorporating them into your diet can fight inflammation caused by muscle fiber damage to help you bounce back faster. When you eat the right things after a workout, it tells your body to start the recovery process. Amy Stevens, MS, RDN, CSSDa sports nutrition consultant at NYU Athletics who specializes in performance nutrition and eating disorder treatment for competitive athletes, tells SELF.
Several nutrients are crucial
When eating to recover from exercise, you must prioritize protein and Carbohydrates. Protein is known to help support your muscles by providing the amino acids they need to repair tears. Shoot between 20 and 30 grams for best results, according to Stevens. At the same time, carbohydrates – the body’s primary energy source – increase blood sugar, or blood glucose, thus stimulating the pancreas to secrete insulin (a hormone that tells the body’s cells to absorb glucose to prevent overload). During this process, the circulating protein is also absorbed, and the repair process begins in the muscle. “Carbs are something that is often overlooked, but they are actually the spark of recovery.” Tyler McDonald, NASM-CPT, CNCa certified personal trainer specializing in tennis and senior brand marketing director for the National Academy of Sports Medicine, tells SELF.
You can think of the protein-carb duo as a kind of nutritional dream team. Without protein, your muscles won’t get the amino acids they need to rebuild: “While you’re stimulating the necessary transport in your body, you don’t necessarily have the right mix of nutrients,” MacDonald explains. On the other hand, without carbohydrates, those amino acids won’t reach your muscles as quickly. (Not to mention, you may also feel more tired and exhausted!). Most authorities recommend a 3:1 ratio of carbohydrates to protein in a Snack or post-workout meal. If you eat 20 grams of protein, you’ll need 60 grams of carbohydrates, for example. If possible, add some healthy fats – the third macro – as well.
