12/11/14

Best Foods to Help Reduce Post-Exertion Muscle Soreness [Pre- And Post-Workout Nutrition]

At some point, we have all experienced sore muscles, especially when we're starting a new exercise routine or change up our workout regime to avoid "plateaus". There are precautions you can take to minimize the amount of muscle soreness you feel. Before discuss that, let’s take a look at why you get sore in the first place.

It was once thought that muscle soreness ("burn") after strenuous physical activity was caused by the build up of "lactic acid". However, we now know that is not the case since you body flushes it out after approximately one hour after exercise. In actuality, Delayed Onset Muscle Soreness (DOMS) is caused by microscopic tears in muscle fibers, which releases chemical irritants that trigger inflammation. 

For exercise-induced aches and pains, you may utilize MuscleMagic Pain Relief Cream post-workout for fast relief, but you may also opt to use this deep-heat rub prior to workout since its active ingredients not only warm up the muscles to reduce cramping, but also maximizes muscle utilization during your workout. 

You may also turn to nutritional support to help prevent and resolve DOMS: Consider the nutritional factors below:
1. 
Ginger: Long known as a medicinal and natural pain reliever, studies show both raw and heat-treated ginger reduces muscular pain by about 24 percent.

2. Curcumin: Aside from giving turmeric its vibrant yellow-orange color, curcumin relieves pain, increases mobility and reduces inflammation. In fact, curcumin can inhibit many molecules known to play a major role in inflammation.

3. Omega-3 fats: Beneficial fats are highly anti-inflammatory and heart-beneficial. A good choice is krill oil, as it has an unparalleled ability to quell pain and inflammation.

4. Cherries: Proven to serve as an anti-inflammatory besides reducing your uric acid level. Studies show that cherries help with maladies such as arthritis, gout, and overall muscle soreness. 
5.
Whole Grains: Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar.

Incorporating these may significantly reduce post-exertion pain. Keep in mind that foods high in sugar and saturated fat can spur inflammation. They cause overactivity in the immune system, which can lead to joint pain, fatigue, and even damage to the blood vessels!








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