We talk about muscle soreness, but what we're really talking about is delayed onset muscle soreness, also known as ‘DOMS’. This is the type of soreness felt a day or two after an intense workout session. One of the main reasons you may experience DOMS is because exercising can cause tiny, microscopic tears in your muscle fibers. Your body then responds to this damage by increasing inflammation which explains the soreness.
Here are some ways to tackle muscle soreness:
Consuming More Complex Carbohydrates Before & After Workouts
Increasing your complex carbohydrate intake, such as brown rice and peas, can reduce post-exercise soreness. This is because they refill your glycogen stores which are usually depleted after an intense workout. The less depleted they become, the less sore you will feel afterwards.
Consume BCAA Supplements
Branched-Chain Amino Acid, also known as BCAA, is a well known supplement in the fitness industry. Several studies show that BCAAs decrease protein breakdown during exercise which increases the recovery process.
Get A Massage
It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. Relieves stress and relaxes the body by releasing tension and fluid deep in the muscles to increase tissue metabolism. Increases blood and lymphatic circulation, which allows more oxygen and nutrients to reach the muscles.