Tag Archives: post-workout muscle soreness

Post-Workout Recovery and Performance

1 Apr

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“Rapid recovery between workouts is important for optimal training.  Short-term recovery from competition for competitive athletes is a major focus for athletes and their coaches.  Short-term recovery is a key factor for better performance.” (Enhancing Short-Term Recovery After High-Intensity Anaerobic Exercise; Al-Nawaiser, Ali, M., et.al.; Journal of Strength and Conditioning Research)

Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the duration and intensity of a workout, and more attributable to the novelty (“newness”) or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may be helpful to protect performance, according to a Journal of Strength and Conditioning Research study. (Al-Nawaiser, Ali M., et.al.)

The study examined the effects of antioxidant vitamins, ibuprofen, cold water submersion, and whey protein administered simultaneously on short-term recovery.

Power output, Creatine kinase (a marker of muscle damage), muscle soreness, and rated perceived exertion were measured after 24 hours.

According to the authors, “Treatment was helpful in protecting performance, but this was apparently not due to reduced muscle soreness or damage.”

Given this information, we may need to re-think the rationale for post-workout recovery: Less as a means to reduce soreness, and more as a way to protect performance.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Get STRONGER, Get FASTER!

Your thoughts?

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Post-Workout Nutrition for Endurance Exercise

6 Jul

mile18[1]Endurance athletes and enthusiasts — all you distance runners, cyclists, and swimmers — this one’s for you.

There’s a lot of available information (and opinions) about post-workout nutrition and recovery for strength and power athletes.

Here’s an informative resource for those athletes and exercise enthusiasts whose activity more heavily engages their oxidative and slow-glycolytic energy systems.

In her article, Endurance Exercise: Fatigue and Recovery, Amber Kleckner, PhD discusses what you should eat and drink after an endurance workout and provides some examples of each.

The article also describes the psychological and biological mechanisms that lead to exhaustion and muscle soreness.

Push yourself when you exercise, and be smart about your recovery strategies, to look, feel, and perform your best.

Get STRONGER, Get FASTER!

Your thoughts?

Tips for Post-Workout Recovery

6 Mar

How%20to%20prevent%20this%20post-workout%20pain[1]Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the intensity of a workout, and more attributable to the “newness” or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may improve treatment and recovery of sore muscles — before, during, and after your workout.

Here’s a resource titled, Fuel Your Sore Muscles, that provides some insight and tips for managing post-exercise soreness.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Get STRONGER, Get FASTER!

Your thoughts?

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