When we really push ourselves at the gym or on a hike, the soreness afterwards can sometimes hurt so bad it’s almost enough to dissuade us from returning to that activity.
Soreness is caused by a build-up of lactic acid that causes inflammation, pain, and tenderness. There have been many studies which have sought to find the most effective way at relieving soreness. Ultimately, which method of relief will be effective really depends on your body.
Below, we’ve listed some of the most popular and quickest ways to alleviate soreness so you can quickly get back to doing the things you enjoy.
Stretching – while it may hurt while you’re doing it, stretching is one of the best ways to alleviate soreness. The pulling and contraction of your muscles moves the lactic acid around helping it disperse throughout the body. If you want to alleviate your pain, you’ve got to go through a bit of pain first.
Rolling – rolling is another one of the pain relief methods that requires a bit of pain at first. This method involves utilizing a foam tube to ‘roll’ muscles out. To learn how best to use this tool, look up some youtube tutorials.
Supplements – supplements such as glutamine and branched-chain amino acids help muscles to repair quickly. They can drastically reduce your recovery time and have they have added nutrient benefits as well.
Hydration – probably the most important (and easiest) thing you can do is hydrate, hydrate, hydrate. Water helps flush your system and keep your cells and organs happy. Maintain your water level so your body can work efficiently and effectively to eliminate the acid build-up.
Ice bath/pack – the best combatant for inflammation (read: muscle soreness) is ice. Applying ice or better yet, submersing in an ice bath, can greatly reduce inflammation. Bonus: ice numbs nerve receptors which means less pain.
Tag Archives: health wellness
The benefits of a high protein diet
Did you know your body is composed of proteins? Proteins make up your organs, tissues, bones, and even hormones.
Proteins are essential to proper bodily functioning. If an individual is protein deficient, they are likely putting their body through havoc.
Don’t put your body through hell! Make sure you’re eating plenty of protein-rich foods. The DRI (dietary reference intake) recommends individuals eat at minimum 56 grams of protein per day. If you are active or have fitness goals, you should be eating closer to your body weight in grams of protein per day.
If you’re unable to get in enough protein foods, you can supplement with protein shakes. Protein shakes are a great way to reach your protein consumption goals.
Below is a list of high protein foods that are easy to incorporate into your diet.
Beef – 22g protein
Chicken – 21g protein
Bone broth – 20g protein
Lentils – 18g protein
Salmon – 17g protein
Black beans – 15g protein
Eggs – 7g protein
Yogurt – 9g protein + gut health!
Almonds – 5g protein
Benefits of eating high-protein
Boost muscle mass – protein is made up of amino acids which are the building blocks of muscles. The only way to grow them is to grow your intake of protein. When you work out your muscles through weight lifting and exercise, your muscles tear and repair. Protein fills in these tears resulting in increased gains.
Help manage weight – protein is the most filling macro nutrient. Stay fuller longer and provide your body with better fuel by consuming lots of lean proteins.
Stabilize blood sugar levels – carbohydrates require lots of insulin to break down during consumption. This influx in insulin can cause undesirable side effects. Protein on the other hand, require little to no insulin to break down.
Improve mood – proper levels of protein mean proper levels of hormones.
