4 Ways to Help Sore Muscles

Everyone knows the struggle the day AFTER you workout. 

You are SORE! You can't quite lift your arms, forget about trying to sit down. Everyone goes through these problems when working out. When you push yourself to the limit, soreness is inevitable, but there are ways to alleviate some of the pain and get you back in the gym!

1. Re-Hydrate:
Making sure you are hydrating AFTER your workout is just as important as hydrating before your workout. Make sure your urine is a pale yellow/clear.  If it resembles the color of apple juice, you are dehydrated and need to consume more water.  Your muscles are made up of 75% water, so by drinking water after your workout, you are giving your muscles what they need to survive.

2. Massage:
When you workout, you are creating little tears in your muscles resulting in your pain that you experience ever so often.  The best way to help your muscles is to flush out the waste and increase blood circulation.  The best way to do this is with either a foam roller or addaday stick. By rolling over these sore muscles, you are loosening them up.

3. Sleep:
Your muscles need rest and by rest, they need at least 7 hours of sleep. Your muscles also need to get bigger and stronger and sleeping creates your own muscle-building chemicals. Take your 7 or 8 hours of sleep a day to let your muscles relax and build!

4. Snack
Forget the saying, "eat protein within 30 minutes of working out." More and more studies show that if you eat smaller, more frequent high-protein snacks or meals, that your muscles will still get that chance to build.  While eating the protein right after your workout ensures you get it in, it is not dependent on building muscle.  

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