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Muscle-Building Workout and Diet

It’s been years since you’ve gone to the gym
but today, you finally muster up the willpower to change your lifestyle. You’re super hyped
and right off the bat, you go to the gym and grab the heaviest weights you can handle and
start going all out. Eventually, your muscles begin to ache, and you finally stop when the
pain is too much. After a few minutes of rest, the soreness goes away and you feel good to
go again. Same goes for running. The faster and longer you run for, the more sore your
legs begin to feel. This immediate soreness, known as acute muscle soreness, happens when
you work out very vigorously, causing chemical and fluid buildup in the muscle tissue. The
muscle starts losing power and the soreness gets worse, but the soreness goes away after
resting for several minutes. Then, 8 hours or so after your workout, you
start feeling a different soreness in your muscles. It isn’t too bad but it definitely
hurts. 24 hours later, your muscles start get to REALLY sore, to the point that
you can barely even move! This is known as Delayed Onset Muscle Soreness, or DOMS for
short. If you’re a regular into the fitness world, you’re probably familiar with DOMS.
But if you’re new, DOMS can catch you off guard and even scare you away from ever working
out again. The cause of DOMS is from eccentric contractions, or when a muscle becomes longer
while under tension. An example would be the descending portion of a biceps curl, causing
the biceps brachii muscle to lengthen. The exact cause of pain from DOMS is unknown,
but the most widely accepted reasoning is that during these eccentric movements, very
small tears happen in the muscle at a cellular level. Painreceptors in the muscles then send
pain signals to the brain, and calcium builds up in the muscle, causing inflammation.
There are several ways to relieve the pain from DOMS, including a long list of things
you can consume. A study in 2010 showed that the individuals taking supplements of the
amino acid L-glutamine were able to significantly relieve the effect of DOMS. In 2013, a study
showed that ingesting caffeine 1 hour before exercise was able to significantly decrease
pain from DOMS on the second and third days following workout. The only catch is that
you’ll need to ingest 400mg of caffeine, which is equal to about 3-4 cups of coffee. For
late night exercisers, this might not be a good idea. Other supplements that have shown
to help alleviate DOMS are creatine, fish oil, taurine, branch chained amino acids,
and citrulline malate. But to really alleviate DOMS, it’s less about
what you take and more about what you do. The best way to alleviate DOMS long term is
to progress slowly into a new exercise program, giving muscles enough time to adapt to the
new stress being placed. Going with lighter weights in the beginning is the magical ingredient.
Over time, soreness from DOMS can disappear completely as long as the muscle is continuously
exercised. Studies have also shown that self-myofasical release, or self-massage in the form of foam
rolling, can alleviate DOMS as well. In a study, researchers found that foam rolling
exhausted muscles anywhere between an hour to six hours after workout significantly alleviated
muscle soreness the next day, making foam rolling a staple workout equipment for individuals
susceptible to soreness. But the most important thing you can do in order to alleviate DOMS,
especially when beginning a new program, is getting plenty of sleep. The body recovers
from daily activities the most when asleep, which will also help in recovering from muscle
soreness and DOMS. Not sleeping enough can cause DOMS to last longer than it should,
so make sure to get all the rest you can! What other ways have you dealt with muscle
soreness after your workouts? Please share your experience in the comment section below!

100 thoughts on “Muscle Soreness and Recovery Tips – Relieve Muscles FAST!

  1. To much poor quality animal protein and not enough good quality plant protein in the diet. Also not enough healthy unrefined fats and oils cause sore muscles and slow recovery

  2. I bend my knee and i fall to the ground, my thighs are dead and cant support my bodyweight. Will i be able to walk by tomorrow?

  3. Ok I’m a noob so idk everything but where my main amount of pain is where my arm bends at (i think it’s called the insertion of the bicep but I’m not sure) but yeah it’s just where my arm bends at. I see a lot of people with doms have it more up in their arm and they never have any pain where I have mine. I went to the gym of 48 hours ago. Is this normal?

  4. when you worked out biceps, triceps, chest, back , abs, shoulders in your first day.

    me: oh its morning time to get up!
    my body: I dont think so

  5. Woah woah…tomorrow is my basketball match…and see I can walk…lol….someone help me to put me in the bus for interschool

  6. I did exercise in gym in my school and we did so much then the next day I feel sore that was the first exercise I did In months lol I'm so out of shape i all most past out in school 😂 now I'm sore all in my arm ,stomach, legs everything!!! 😭😂

  7. Cheer destroyed my arms, my bases suck so here I am, a backspot, doing everything. It’s now 1 hour after and my arms are still shaking.

  8. I went to bounce today about 4 hours ago but now I am scared that my muscles will be stiff tomorrow and tomorrow I have hockey playoffs

  9. Is there a reason why pain medication isn't mentioned here? I mean, you can't get addicted to them after only a day or two of using them.

  10. I had a leg work out with a personal trainer and we did legs and I’m in the worst pain I’ve ever had with DOMS, it’s been 3 days now and I can’t even sleep well because it hurts and my sleeping position aggravates it & I can’t walk properly or sit without pain.

  11. I used easy weights on my first day and rested the next day as my gym trainer told me(friday)

    Now my arms hurts ad i walk around like a t-rex(cant straighten)
    Slept like a sloth in the following weekend and about to go to my local gym again

    Will this go away if i do a session in the gym again?

  12. Who else here have a leg muscle soreness
    I use methyl salicylate camphor menthol 😖😖 muscle hurts
    Like I'm stuck on my bed

  13. I did 725 free deep squats competing in a challenge… It's my day 4… I can barely move my ass… In fact, I have hurt my lower back, glutes, thighs and calfs.
    I hope to recover soon… Plz pray for me 😇 and all the best for your muscle recovery.

  14. My arms are so sore, that its impossible to brush my teeth. My brother has to help me brush my teeth because my arms wont move when i tell them to.

  15. this is on point! when I was experiencing DOMS for the first time, I did not workout instead I slept for 10hrs! voila! soreness gone!

  16. The single best way to relieve DOMS that I have found is to take a cold bath after a vigorous workout. Soak the areas you worked out for at least 15 minutes. Do this and no DOMS.

  17. I worked out on a Friday evening with a friend and we were benching a little more than I usually do. Finally I said screw it and started lifting 135 lbs (something I've never done before) and this was after almost 2 months of not working out. These past few days have been terrible and I look so awkward walking around the school hallways with my hands looking like this – 💪

  18. I feel it on my stomach hurts from doing to much resistance bands will protein for make the recovery for the muscle

  19. Thanks i need this..
    Im in my program "again" now after almost a year bcause i was experience hurt from all of my body and it's pain like never end even after a week, ouh boy! thats enough to make me stop doing that lol.. My program are not go to gym btw its like run, push up, sit up, etc..
    Thanks again!! Like and subscribe!

  20. I did 50 pushups and 50 situps at my house afterwards I ran like 3 miles hours later My full body is sore 😭 Does this mean anything?

  21. Yesterday I stretched a LOT ( mainly to get my backbend ) it felt a bit sore that time but eventually I thought it was gone but ….
    Today my stomach area hurts ( ouch ) 😳😖

  22. My arms hurt so bad it was hard to lift a glass of water and my urine turned pink ( some blood in my urine) is it so bad ? srsly help plz

  23. Drink water and and stretch and go for a stretchy walk light stretches of all muscles and walk and drink and sweat and pee DOMS all out……..

  24. I knew this was going to happen i just forgot about it, as i went to the gym for 5 months and stopped for 2 months and then my gym teacher gave me some cool tips so i decided to go back to the gym and test em, so what i did is i trained soooo hard that i couldn't lift my own arms weight and i also couldn't fully open my arm so the next day i had frucking muscle soreness and its been days since i trained other body parts 😥🤦‍♂️

  25. I don't have muscle soreness and I am afraid it is bad not having. I eat right train right and sleep right for quite a long tine and I think that is the problem

  26. Why do my legs ache more than any other muscle after working out. Like my legs will ache for the following 3-5days after gym but other muscles only ache the day after. Any help?

  27. My legs have been sore for the past 2 days and I can barely walk. The first time I’ve worked out in 2 years and I don’t want to do it again😭😭😭

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