Everyone knows that exercise often hurts the day after. Sometimes it’s actually the worst two days after. If you push too hard, you may have trouble walking for a week. Luckily this soreness doesn’t stick around, and after a week or two of exercising you probably won’t get too sore anymore. However you’re probably wondering what you can do to reduce all muscle soreness, including the initial soreness that prevents you from starting a new exercise routine. Luckily there are a few options that don’t cost too much, but have a big payoff.
1. Drink two cups of coffee before exercising. A study reported in 2007 showed that two cups of coffee reduced muscle soreness by up to 48%, compared to only 30% from Aleve, and 25% from aspirin. This is in addition to other benefits of coffee which include longevity, heart and brain health.
P.S. Coffee, along with butter, should ALWAYS be organic.
2. Take a warm bath or shower. Taking a warm bath (preferably) is very relaxing to the body. The more the body relaxes, the better it can recover. When you relax, blood flows more easily, which brings protein and other nutrients to the muscles faster, for repairs.
3. Take 6-12 grams of Fish Oil daily. EPA, one of the Omega-3′s in fish oil, is a potent anti-inflammatory. This means that it works very well to reduce muscle soreness, and even other types of soreness that you might be experiencing, including joint pain and headaches.
Here is the fish oil that I recommend for my clients.
4. Take BCAA’s during your workout. BCAA’s (Branch Chain Amino Acids) help the body to recover very quickly. They also help the body to add lean muscle, which will in turn help any fat loss effort. They aren’t cheap, but if you have the money they can be very effective. For men you want a dose between 20-40 grams per workout, women should shoot for 12-25 grams per workout. The bigger you are, the more you need.
These are the BCAA’s I take throughout my workout.
Pick any two or three of the above, and implement them throughout the first week of any workout routine, and you’ll be shocked at how sore you won’t feel. Enjoy.
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