Pardon the picture. I originally wrote this blog in May 2015. Icing your muscles can dramatically reduce muscle soreness. My hamstrings were on FIRE last night from leg day a couple days ago so I used my ice pack. I Iike the packs with the circle jelly things to allow for easy maneuvering to the contour of the human body as oppose to flat ones where you have to contour yourself to get it in the spot needing attention. You can get a one like you see in the picture for $15. It has a strap you can use to hold it to which ever body part you need. Just 5 minutes each leg helped dramatically! I can straighten my legs out now! 😝haha! You don’t want to ice muscles more than 5 minutes at a time (says my doctor). Some super hard core athletes take ice baths after their workouts!! I’m not quite there yet (and I ain’t got no tub 😁 haha) but reducing inflammation with an ice pack can help and allow for a better, more able training session the next day. Try it out if you’re experiencing muscle soreness.
I have a whole section about supplements in my Meal Plan Recipe Book. Branched-chained amino acids (BCAAs) are nutritional supplements with the essential amino acids (see Complete Proteins in Chapter 2 of the book for an explanation of complete proteins). I have noticed decreased muscle soreness after taking BCAA’s. I take BCAA’s when I’m in phase three (hypertrophy) or phase four (max strength) of my training program. Sometimes not even then because they can be expensive – about $1 per serving. Some protein powders have all the amino acids so I wound’t take extra. Look on the container. Some BCAAs come with caffeine. I stay away from those. You don’t need a stack of supplements to be fit and healthy. You just need a good meal plan and discipline.
3. Proper Nutrition
Eating a banana before and after my workout helps reduce muscle soreness. Also getting proper nutrition thought the day does too. To see what I recommend for pre and post workout meals check out my Meal Plan Recipe Book here.
4. Cool Down Stretch
I’m usually too tired to do cool downs but when I do I notice a dramatic difference in muscle soreness and mobility the next day.
Incorporate these few things into your training regiment and you have yourself a great post workout recovery regimen.
G.I.Lane & Fit Achilles
Original: 5/4/15 | Updated 5/18/18
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