How To Reduce Muscle Soreness After Workouts

It’s common!

Why do I get sore after a workout?

Muscle soreness after a workout, known as delayed onset muscle soreness (DOMS), is often caused by microscopic damage to muscle fibers during intense exercise. This damage leads to inflammation, triggering pain receptors. Adequate rest, hydration, and proper warm-up can help alleviate soreness.

How do I prevent muscle soreness after a workout?

To reduce muscle soreness after a workout, focus on proper warm-up, cool-down, and stretching. Gradually increase exercise intensity, stay hydrated, and ensure a balanced diet with enough protein. Allow muscles time to recover, and consider incorporating activities like foam rolling or massages into your routine.

How much protein do I need per day to build muscle while working out?

For muscle building, aim for a protein intake of around 1.6 to 2.2 grams per kilogram of body weight. Consuming protein within this range can support muscle protein synthesis, especially if you’re engaging in resistance training or other strength-building exercises.

How much water do I need to drink per day while working out?

Staying hydrated is crucial, especially during workouts. A general guideline is to drink about 8 cups (64 ounces) of water per day, but active individuals may need more. Aim for additional water intake before, during, and after exercise. Factors like climate, intensity, and duration of workouts can impact your hydration needs, so listen to your body and adjust accordingly.

Taking a bath with Epsom salts, taking a magnesium supplement and multivitamin, eating a healthy balanced diet with adequate protein (aim for 20-30 grams at each meal), drinking 2 – 4 Litres of water a day, going for walks, getting 7-8 hours of sleep/night, a good warm up, stretching after, and adequate rest will help reduce muscle soreness. 

Stay consistent with your workouts! The more trained you get, the less sore you will be after your workouts!

Megan