Here are five simple tips for you to help avoid soreness after a workout.
1.) Drink plenty of water! Males should drink 1 gallon of water, and Females should drink 2 liters of water per day. This will help flush the lactic acid out of the muscles.
2.) Have a protein shake for breakfast, and immediately after your workout. Protein helps muscles recover faster. Whey or Beef Protein Powder Isolates work best, avoid any soy based protein powder.
3.) Consume plenty of Omega 3 healthy fats. These are found in foods such as salmon, avocado, almonds, coconut oil, and grass-fed beef. Omega 3s can also be supplemented with liquid Fish Oil capsules. These healthily fats, help rid the body of inflammation and allow the recovery process in your muscles to happen at a faster rate. Per day you should be consuming 3,705mg of total fish oil, of that EPA should account for 2,204mg, while DHA accounts for 990mg.
4.) Go for a 20 minute walk or run outside. Your body can absorb Vitamin D naturally from the sun and that will help your body recover, along with boosting your immune system, it will help increase blood circulation within your body and remove lactic acid from your muscles.
5.) Stretch out. Simply do some of the stretches we showed you here on Saturday in the warm-up, or cool-down. It may be uncomfortable, but moving your body through different ranges of motion while sore, will allow you to feel better. Try to stretch out or move around for 15-20 minutes.