You may be surprised to discover that lactic acid, is in fact, not the culprit to your muscle stiffness after a hard day’s training in the gym. Recent studies have shown that lactic acid; which is a temporary fuel source for intense workouts, leaves the body within an hour of finishing your last workout for the day. Thus, the theory suggests that muscle stiffness and pain originates from damage to the muscle cells; causing inflammation, discomfort, and swelling.
Here’s how you can, however, eliminate muscle stiffness and pain after a rigorous workout:
1. Remember to warm up before exercising
In order to avoid serious injury to your muscles, it’s important to warm up before fully committing to your workout. Not only will this wake your muscles up, it’ll also reduce muscle soreness the next day.
2. Stay hydrated
It’s important to stay hydrated, not only to avoid passing out during your workout, but to avoid feeling the burn as intensely. Remember, lactic acid is water soluble, which means the more hydrated you are, the less likely you’re going to store lactic acid. Be sure to drink water before, during, and after your workout for optimal results.
3. Breathe deeply
Lactic acid build up is caused by dehydration and lack of oxygen. Be sure to breathe deeply at an even pace during your workout; in through your nose and out through your mouth. Doing this will deliver enough oxygen to your muscles, which in turn will reduce lactic acid build up.
4. Exercise frequently
By exercising regularly, the less glucose your body will need to burn; which reduces the lactic acid build up problem you may experience if you work out every once in a while. Remember to increase your workout intensities gradually.
5. Stretch after working out
Stretching after your workout helps to release built up lactic acid; alleviating the burn and muscle stiffness the following day. It’s important to stretch your muscles lightly and massage the area with your fingertips.
6. Increase magnesium intake
Magnesium is responsible for providing much-needed energy to your muscles; thus requiring less lactic acid. Be sure to include foods such as spinach, collard greens, turnip greens and green beans etc. into your diet.
7. Ingest foods rich in fatty acids
Fatty acids help the body to break down glucose; a process which is essential for normal energy production. Fatty acids also help to reduce inflammation, so be sure to add tuna and walnuts to your diet.
8. Eat foods containing Vitamin B
By adding Vitamin B to your diet, you’re eliminating the need for lactic acid by feulling the muscles during a rigorous workout. Include a diet high in Vitamin B by incorporating foods such as leafy green vegetables, cereals, peas and beans.
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