Written by Meike

health | fitness | nutrition

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17 Jul, 2021

Struggling with tender muscles post-workout? Here are some of the things I do to help with muscle soreness related to exercise:

  1. Eating sufficient protein daily is not only crucial for our overall health and well-being, but doing so will provide our bodies with the building blocks to repair and build our muscles. I recommend at least 20g of protein macronutrient within 1.5 hours port-workout, and at least 3 hours pre-workout.
  2. Hot baths with Epson Salts are known to reduce muscle aches.
  3. Drinking Beetroot Juice post-workout, and eating Beetroot in general, may help with faster muscle recovery and combatting inflammation, as this root vegetable contains nitric oxide, which causes blood vessels to open and therefore increases blood circulation.
  4. Other supplements I take when training to the point where I battle with muscle soreness are Creatine Monohydrate pre-workout (draws more water into our muscles which results in increased strength and stamina), Vitamin C post-workout (minimizes catabolic stress response and speeds up recovery), and Magnesium daily. Magnesium is required to make DNA, proteins and ATP, and ATP provides energy to drive all the processes in your body. Magnesium also helps your muscle cells relax after contracting.
  5. I also believe that everyone, especially athletes, should go for a full body massage once per week. There are of course certain cost factors involved, so prioritise this massage once per month if possible to give your muscles, and your lymphatic system, some TLC.

As always, if you have any questions, or would like to sign up for a personalised program, please do not hesitate to get in touch with me via the @mmachthealth Instagram or Facebook pages, or send an e-mail to info@mmacht.com

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