Even though exercise is good for you, sometimes it makes you feel really bad. Severe muscle pain, stiffness and tenderness –delayed onset muscle soreness (DOMS) insiders – this is a common post-workout complaint, especially among those returning to exercise after a break and those trying new types of exercise for the first time.
Whereas DOMS is actually a sign of it the training was effective– physical activity causes micro-tears in the muscle fibers, causing them to knit together more tightly, resulting in muscle growth – it can (at best) cause discomfort and (at worst) interfere with function. Depending on the severity of your DOMS, you may find it difficult to climb stairs for a few days.
If ibuprofen or hot or cold compresses are the first-line treatment for post-workout aches and painsyou may be surprised to learn that some of the most accessible remedies are not in your medicine cabinet, but in your refrigerator or pantry. By including them in our diet, we can fight the inflammation caused by the damage to the muscle fibers and recover faster. When you eat the right things after a workout, “it tells your body to start the recovery process.” Amy Stephens, MS, RDN, CSSDis a sports nutrition consultant at NYU Athletics who specializes in performance nutrition and eating disorders in competitive athletes, tells SELF.
Several nutrients are key
When you eat for exercise recovery, you need to prioritize protein and carbohydrates. Protein famously supports muscles by providing the amino acids necessary for tear healing. For best results, Stephens says, shoot about 20 to 30 grams. Meanwhile, carbohydrates—the body’s primary source of energy—raise blood sugar, or blood glucose, and in turn prompt the pancreas to release insulin (a hormone that tells the body’s cells to absorb glucose to prevent an overload). In the process, circulating protein is also absorbed – and the recovery process begins in the muscles. Carbohydrates are “something that’s often overlooked, but they’re really the spark for recovery.” Tyler McDonald, NASM-CPT, CNCa certified personal trainer specializing in tennis and senior brand marketing manager for the National Academy of Sports Medicine, tells SELF.
The protein-carbohydrate pair can be considered a kind of nutritional dream team. Without protein, muscles don’t have the amino acids they need to rebuild: “While you’re getting the transport you need in your body, you don’t necessarily have the right mix of nutrients,” explains McDonald. Without carbohydrates, however, these amino acids do not reach your muscles as quickly. (Not to mention it can make you feel more tired and exhausted!) Most authorities recommend a three to one ratio of carbs to protein. post-workout snack or meal. For example, if you ate 20 grams of protein, you want 60 grams of carbs. If possible, throw in some healthy fats – the third macro – too.
