How to reduce muscle pain after training?

Do not exercise with weights every day, and drink a glass of chocolate milk after training.Muscle soreness after exercise is well known to all of us.

If you start exercising regularly, the intensity of the pain will gradually decrease. But by the time you reach that stage, sometimes the pain can be unbearable.

What can you do to reduce muscle soreness after a workout?

Do stretching exercises at the end of your workout

After you finish your workout, take 10 minutes to stretch your muscles.

Stretching exercises will relax the muscles and reduce the intensity of the pain.

Drink a glass of chocolate milk

Chocolate milk will supply the body with nutrients that have been lost through sweating.

It contains carbohydrates and proteins that benefit the muscles and can speed up their recovery.

Instead of chocolate milk, you can also eat a slice of pizza - since it has both protein and carbohydrates, it can have almost the same effect after exercise.

Just don't eat a lot so you don't "restore" the burned calories and fat, and don't eat pizza after every workout.

Be active even on your rest days

When you exercise regularly, the intensity of muscle pain will begin to decrease.

Therefore, it is recommended to be active even on rest days – ride a bike, go for a walk, etc.

Sleep for at least seven hours

After strenuous physical activity, it is important to give the body the opportunity to recover and regain its energy.

So make sure you get at least seven hours of sleep every night.

Don't do weight training every day

Unless you are a professional athlete, there is no need to do weight training every day. Also, you don't always need to do exercises for all muscle groups. During the week you should rest at least one day, but, as we mentioned, this should be an active rest. It is recommended to do cardio two days a week.

Massage your muscles and wear tight leggings

To massage the muscles, you can buy a massager, but you can also use an ordinary roller. The important thing is just not to create too much pressure so as not to injure yourself.

After training, you can also wear tight leggings that reduce muscle pain.

Take a shower with cold water

Cold water can reduce inflammation in the muscles, and thus pain.