How to relieve soreness after exercise?

Nowadays, many people have joined the ranks of sports, because sports not only bring many fitness effects, but also have a good effect on preventing various diseases. However, for many people who exercise for the first time, they always feel sore all over after exercise. Some people even develop a fear of exercise because of the soreness. So how to relieve the soreness after exercise?

1. Cold compress in the early stage

Immediately after heavy weight training, use ice packs to cool the target muscles. Generally, the cold compress lasts for 10 to 15 minutes. Place clothing or towels between the ice pack and the skin to prevent frostbite. Or a cold shower. The national weightlifting team has a special ice and snow room in the General Administration of Sports Weightlifting Stadium.

After training, I go directly into the ice room with the temperature set at 0 degrees in my underwear to speed up recovery.

2. Nutritional supplements

Consuming a large amount of carbohydrates within 2 hours after training can help restore muscle glycogen levels, so you should have a meal within 2 hours after training.

There is no need to take supplements for general fitness training. Just make sure to replenish carbohydrates in a timely manner, eat more fruits and vegetables, and supplement food protein. Inexpensive protein foods include:

1. Eggs

Rich in high-quality protein and cheap, it is worth mentioning that one egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs your first choice for muscle recovery after training.

2. Canned Tuna

What is the seafood that is ready to eat, high in protein and cheap? Canned tuna is preferred. 140 grams of canned tuna contains about 30 grams of protein.

3. Peanut Butter

Studies have shown that peanuts contain more plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, when the protein content is the same, peanut butter wins in terms of price.

4. Whey protein powder

Whey protein powder is perhaps the most cost-effective way to increase protein in your diet. They provide an ideal amino acid profile for muscle building, strength training, and recovery after heavy weights. Whey protein can be quickly digested and absorbed, quickly providing the materials needed for muscle growth after training.

However, since whey protein is isolated from cow's milk, it contains lactose. If you are lactose intolerant, your body will not be able to fully metabolize lactose, which can cause you to experience allergic symptoms or even diarrhea.

Generally speaking, when the body experiences soreness, it has a lot to do with the lack of exercise. This is a normal reaction of the body's functions, so there is no need to panic. If the above phenomenon is more serious, you can take some measures to alleviate it. Of course, rest is the best way. Most of these symptoms will disappear on their own in about three to five days.