Muscle soreness is a situation we often encounter, especially men in sports. In order to reduce the number of muscle soreness and reduce the physical effects of muscle soreness, we should effectively prevent muscle soreness.
1. Scientifically arrange muscle exercise load according to different physical conditions and different health conditions.
2 , exercise, try to avoid a long time concentrated practice of a certain part of the body, so as not to overload the local muscles.
3. In the preparation activities, pay attention to let the local muscles with heavy load at the time of practice be fully active.
4 , finishing exercise In addition to general relaxation exercises, should also pay attention to the muscle stretching exercises, which helps prevent local muscle fiber spasm.
5 , static stretching exercises on the local pain, keep stretching for 2 minutes, then rest for 1 minute, repeat, do several stretching exercises every day to help relieve muscle spasms.
6 , oral vitamin C has the role of promoting collagen synthesis in connective tissue, helping to accelerate the repair of damaged tissue and relieve soreness.
People who regularly participate in exercise need more vitamin supplements than ordinary people. This is because adequate vitamin supply not only improves exercise, prevents sports diseases, but also allows muscles to fully recover and rest.
1. Vitamin C participates in the biological oxidation process of muscle tissue and promotes the metabolism of substances, which plays an important role in improving the exercise capacity of the body.
2 , vitamin C is not only the main component of the lubricating fluid between the tissues, but also protects the cells from damage and aging.
Daily requirements: The minimum amount is 90 mg, and the maximum amount of exercise can exceed 2000 mg. Divide into 2 to 3 intakes.
Main sources: citrus fruits and juices, green peppers, red peppers, peaches and kiwis. Like vitamin C , vitamin E is also an antioxidant that resists the side effects of free radicals.
Practice and research have found that taking vitamin E after exercise can help relieve muscle soreness.
Daily requirements: 400 to 800 international units, main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains and so on.
The above suggestions, as long as men pay more attention to their daily activities, and a little care in life, can reduce and alleviate the muscle soreness caused by normal exercise. Is it easy to learn, men, use it quickly !
How to quickly relieve muscle soreness
When the average person is finished exercising, muscle soreness will occur after 12 to 48 hours. Those who do not have exercise habits are more aware of this soreness if they are trained for the first time. Lactic acid accumulation is caused by lactic acid in the glycolysis metabolism during strength training ; the destruction of muscle micro-mechanism will heal in the recovery period after training, and the muscle after healing will become thicker than the original muscle fiber. This is called over-consumption. The principle of recovery, which is the driving force behind muscle growth.
First, the early cold compress
Immediately after heavy weight training, use the ice pack to cool the target muscles. Generally, apply cold for 10 to 15 minutes. The ice pack should be separated from the skin by clothing or towel to prevent frostbite. Or a cold bath. The national weightlifting team has a special ice and snow room in the heavy sports hall of the General Administration of Sports. The national team players are trained to wear the underwear directly into the ice and snow room where the temperature is set at 0 degrees, in order to accelerate recovery.
Second, nutritional supplements
This time within 2 hours after ingestion of large amounts of carbohydrates use training to restore muscle glycogen levels, so training should be carried out after a meal within two hours.
General fitness training does not have to take supplements, pay attention to timely carbohydrates, eat more fruits and vegetables and supplement food protein. Supplementing cheap protein foods includes.
1 , eggs
Rich in high-quality protein and cheap, it is worth mentioning that an egg contains about 6 grams of protein. At the same time, the eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make the egg the preferred ingredient for muscle recovery after training.
But pay attention to the high protein content of eggs, the cholesterol in the egg yolk is also slightly higher. The number of eggs in a daily egg should not exceed two .
2 , canned tuna
What is the ready-to-eat, high-protein and cheap seafood ? Canned tuna is the first choice. 140 grams of canned tuna contains about 30 grams of protein.
3 , peanut butter
Studies have shown that peanuts contain higher levels of plant protein than other nuts. Although the protein content of peanuts is not as high as turkey legs, in the case of the same protein content, the price is low and peanut butter wins.
Also note that peanut butter is also a high fat food.
4 , whey protein powder
For increasing protein in the diet, perhaps whey protein powder is the most cost-effective. They provide the ideal amino acid composition for muscle building, strength training and recovery after heavy weight. Whey protein can be quickly digested and absorbed, providing the materials needed for muscle growth quickly after training.
However, since whey protein is isolated from cow's milk, it will contain lactose. If you are lactose intolerant, your body will not be able to completely metabolize lactose, which can cause allergic symptoms and even diarrhea.
5 , soybean
Beans are inexpensive and high in dietary fiber, and rich in protein. About 100-38 grams of protein per 100 grams of soy or black beans .
Third, strengthen the stretch
Mainly after stretching for 12 hours, or when training other items the next day, the muscles in the sore area are stretched.
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