While the exact relationship between sleep and exercise is still unclear, multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery. Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout might make for stronger muscles and better endurance. Music can be great for helping us power through a tough workout or at least distracting us from that “My legs are on fire! Slow-tempo songs can help reduce blood pressure and pulse rate more quickly after exercise. Barring a serious case of sleepwalking, we’re not usually giving our body nutrients while we sleep. Consuming a light, protein-rich snack before bed allows our bodies to keep repairing muscles overnight. After a good night’s rest, the body could use some nutrients to recharge. Breakfasts high in protein can give our muscles the necessary ingredients to start rebuilding and may reduce food cravings later in the day.
We all secretly love sore muscles. It’s proof you put in serious work at the gym, and your body is feeling it. But some muscle soreness isn’t simply due to lactic acid buildup — it’s a sign you straight-up sent your muscles into shock. Instead, it appears to be the result of small tears in muscle fiber that combine with an inflammatory process to result in pain. You’ll notice this type of soreness after more challenging or unfamiliar exercise. So what are the symptoms of DOMS? If your body needs a little more help with recovery, try one of these tips to get rid of sore muscles. Mushrooms’ anti-inflammatory compounds called polysaccharides work to reduce the inflammation-causing cytokine compounds. Spending some time cooling down makes your muscles recovery-ready.
This is often described as a burning pain. This type of muscle soreness resolves quickly. This is the pain and stiffness you feel the day after you exercise. It stems from microscopic tears in your muscle fibers and the surrounding connective tissues during exercise. Gradually increasing the intensity of your workouts may help minimize muscle soreness. Muscle soreness improves as your body gets used to exercise. If you need to take something to help with the pain, pass on the nonsteroidal anti-inflammatory drugs NSAIDs. And even when taken in low doses, NSAIDs can increase your risk of gastrointestinal bleeding, heart attack, and stroke.