How to Prevent Muscle Soreness After Exercise July 01 2018
How to Prevent Muscle Soreness After Exercise
The ‘No Pain No Gain’ mantra has been around for decades and it relates to the muscle soreness most people experience after a heavy workout session. However, did you know that this pain doesn’t have to be inevitable?
Contrary to popular belief, you don’t have to feel pain in order to know you’ve had an effective fitness session. Below you’ll discover some of the best ways to prevent muscle soreness after exercise.
Keeping the body hydrated
The best thing you can do to reduce the chances of developing sore muscles after exercise is to ensure you stay hydrated. The cells of the muscles need water and when you exercise, you lose a lot of that water through sweating. So unless you top up those water levels during and after your workout, dehydration will occur. This is largely what contributes towards exercise related muscle soreness. I often add lemon to my water.
Be sure to warm up and cool down properly
You’ve likely heard that warming up before a workout is extremely important. However, many people fail to adequately warm up the muscles before exposing them to strenuous exercise. Not only does this increase the risk of injury, but it will also leave you feeling very sore afterwards. Stretching is a particularly great way of preventing soreness and has been proven to help in a German study back in 1995. In fact, the study even showed that not stretching before and after exercise can aggravate muscle soreness. The cool down is just as important as the warm up.
The importance of nutrition
Did you know that what you eat has a massive impact on how you feel after exercise? Your body needs a good level of nutrition in order to recover properly. Certain types of foods can help with muscle repair and ideally you need to focus on what you’re eating at least a day before you exercise. A general rule that will help is to consume 40% protein, 20% fats and 40% carbs the day before. On the actual exercise day you should also be eating a high protein, complex carbohydrate and good fat diet. A great and delicious way to get this nutrition is by drinking a Juice Plus Complete shake.
Protein plays an important role in helping your muscles rebuild after you’ve torn them down during a good workout. That’s why Juice Plus+ has created the Juice Plus+ Complete drink mix. The Complete mix provides the protein your body needs pre and post workout. If you’ve never tried our Complete drink mix, it is a whole food based drink mix which can be used to create a healthy protein shake. As an added bonus, the Complete product is gluten-free and available in two delicious flavors, Dutch Chocolate and French Vanilla.
Why is protein important? Working out breaks down muscle fibres. While, this is a normal process that muscles go through every 15-30 days, it is sped up through exercise. During the process, amino acid delivery increases as well as absorption. Therefore, after your workout your body needs a new batch of amino acids (from protein) to help rebuild the muscle fibres. Luckily, the Juice Plus+ Complete drink mix has more protein than the other leading store brands so Juice Plus+ Complete users are covered.
How soon should I consume protein after my work out? Most people assume they should consume protein as soon as possible following a workout, normally within an hour after completion. While consuming protein immediately after hitting the gym certainly isn’t going to hurt you, you actually have a window of at least 24 hours to consume added protein. Of course, the effect is greater the sooner after a workout protein is consumed, as effect diminishes over time, but your window doesn’t close as quickly as most people think. So whenever you feel like making your Juice Plus+ Complete shake, it’s a good time. Feel free to make it as a pre workout drink, a post workout drink, or even a healthy snack a little later in the day.
How much protein should I consume after a workout? A total of 10-20 grams of protein is ideal. You can even split your protein consumption around your workout, eating or drinking half before and half after. The goal is to get the protein in your body, how you break-up your servings is up to you. The Juice Plus+ Complete drink mix contains 13 grams of protein per serving, a perfect amount to consume pre or post workout to help rebuild your muscles.
While protein should definitely be a focus of your diet following exercise, there are other important components to recovering from a workout. For the average active person, protein won’t make a difference if you don’t have enough whole food nutrition in your diet. Juice Plus+ Complete provides this nutrition through nutrient packed pumpkin and pomegranate powders, our blend of ancient grains, and much more.
If you'd like to learn more about Juice Plus Complete shake, check it out here