Bodybuilders have what I call chronic muscle soreness. Every day at least one muscle group is sore from training and this can be very difficult to live with, no pain no gain! That’s the old saying we’ve all heard, and yes unfortunately it’s very true. Muscles have to slightly tear in order to build up stronger, and that’s something we have to accept if we want change. Its takes a lot of mental motivation to keep pushing the body beyond its limits every workout, but here is a list of things that help me get through each day and prepare to train harder tomorrow.
When training hard make sure to drink plenty of water and liquids. Along with water I drink coconut water, chlorophyll water, BCAA water, and foods that hold lots of water life watermelon, celery, carrots, and greens.
In contradiction to hydration caffeine will provide excellent motivation. It will help ease the pain from soreness, headaches, and get you back on track. Also, green tea helps reduce the build up of lactic acid in your muscles, improves brain function, helps with wait loss, speeds up metabolism, and a great source for antioxidants.
If your sore and hungry or ‘hangry’ shake up some protein. You muscles are torn and require a high amount of protein to build them back up. Also, try using water instead of milk in your protein shake for extra hydration.
Rest and Relaxation
Make sure your getting an adequate amount of sleep at night. If your struggling through the day take 5-10 minutes and lay down on your back with your eyes closed and just breathe or put your feet up the wall to help increase blood flow throughout the extremities. Also, R.I.C.E. method (Rest, Ice, Compress, Elevate) can be very effective for over strained muscles or larger tears.
Foam Rolling and Stretching
Foam Rolling is essentially a self-massage. It will help with mayo fascia release, prepare the body for stretching and flexibility training, and speed up your recovery time. Stretching sore muscles will also help with recovery time, and bring mobility to your joints for a larger range of motion. A strong muscle is a long muscle. And, remember to breathe when stretching or foam rolling.
Epsom Salt Baths
One of my favorite things to do for rest and relaxation and supporting recovery is taking a nice hot Epsom salt bath will reduce inflammation, muscle soreness and cramps, support nerve function, eliminates toxins, and relieves stress. Try to make it a weekly routine to give back to your-self and soak in a hot Epsom salt bath for at least 20 minutes.