Friday, April 1, 2011

Proper Recovery After a Difficult Workout

After a vigorous workout, all you want to do is relax and forget about exercise for the rest of the day. Unfortunately, it is this kind of thinking that causes pain and soreness for a day or more after the initial workout. Since soreness can prevent you from keeping a steady exercise program, it’s critical that you learn exactly what causes muscle pain and what you can do to prevent it. In order to successfully continue a healthy exercise routine you have to be able to take care of your muscles, eat properly, and ultimately workout without residual pain.
What is Muscle Pain?

When you exercise, the flexing and straining of muscles causes tiny tears and breaks. Over night, your muscles slowly rebuild and become stronger. Since building muscle is a destructive process there is no way to prevent all pain even if you properly take great care of your body. As you continue a routine for a few months soreness should decrease, even after very intense workouts.

Take it Slow

All too often people are so excited to start a new exercise routine that they begin with exercises that are too intense or weights that are too heavy. Start off slow and work towards adding extra intensity to your workout over time. There are no short cuts when it comes to fitness so just take your time. Overexertion will not help build muscle at a more rapid pace.

Post Workout Nutrition

When your biceps strain to pull up a weight or your legs struggle to finish that last squat, your muscles are burning calories along with vital nutrients. Muscles require vitamins and minerals in order to function so when you push your body to the limit they become depleted at a rapid pace. Once the workout is over, you need to quickly replenish whatever was lost.

By eating a slice of wheat bread and small bowl of whole grain rice, you can supply a quick burning carbohydrate with a long lasting one to feed your muscles while you sleep. Make sure to include either a protein shake or a good source of protein like chicken, cottage cheese, or nuts. Most importantly, make sure to have a plate of vegetables ready to eat. There is absolutely no substitute for the amount of vitamins, minerals, and water found in just a hand full of your favorite vegetables. Last, but not least, make sure to drink plenty of additional water to replenish liquids lost during your workout.

The next time you head to the gym, make sure to make a plan and prepare yourself. Maintenance of a post workout meal should help promote muscle growth by providing the necessary building blocks your muscles need. If you properly stretch before a workout and take care of your body afterwards, you may never have to put off a workout because of soreness or pain.

About the author: Bob Mauer is an expert in nutrition and diet. He has worked for many years as a trainer and a fitness coach. His specialty lies in providing information to those who have high cholesterol. He offers advice on which topics ranging from foods to lower cholesterol to different supplements that work to reduce cholesterol. You can also find him at his blog,

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