Title : After Exercise Pain, AI clever ways to soothe the muscles
link : After Exercise Pain, AI clever ways to soothe the muscles
After Exercise Pain, AI clever ways to soothe the muscles
pain after training, often called delayed onset muscle soreness or DOMS, can happen when there is a change in the amount, type or duration of exercise. Muscles can get micro tears in the fibers, which can cause inflammation in the muscles after exercise.
DOMS usually resolved after 3 days, but there are some things you can do to relieve muscle pain and relieve some of the pain. Some foods or drinks may actually help relieve muscle pain depending on when you have and how much you eat.
tart cherry juice
The group who ate cherry juice had significantly lower levels of inflammation and improvement in muscle strength after the marathon compared with the placebo group.
a similar study among cyclists also found that when the cyclists drank tart cherry juice 3 days before a competition had less inflammation and oxidative stress compared to a placebo group.
researchers are still sorting out which compounds in the muscles of aid tart cherry juice, but may be due to the tart cherries are so high in antioxidants anthocyanins which help reduce inflammation in the muscles, leading to faster healing.
How tart cherry juice What is needed to have an effect? Most studies have used 16 to 24 ounces of juice prior to athletic events day. Additional cherry juice drink soon after a workout can also help.
beet juice
Beet juice can help the muscles receive more oxygen during exercise and can affect the way muscles use oxygen. It seems that beet juice may be more useful for shorter exercises such as sprints, compared to longer events.
The consumption of beet juice can help the muscles during exercise so you can go faster and can help push and when muscles feel like they are reaching their maximum effort.
The effect of beet juice does not seem as beneficial after exercise cherry juice.
Omega 3 years
Omega 3 years anti-inflammatory are considered and has been shown to have a number of health benefits . Omega 3, AOS can also help your muscles recover faster and help soothe sore muscles exercise.
A 2009 study found that 48 hours after exercise, there was no significant difference between the groups of men who were taking omega 3 shapes compared to the placebo group.
at 24 and 48 hours after exercise the group taking omega 3 years also had a difference in thigh circumference suggesting it could have been the lower inflammation in the group of omega 3.
Omega 3 years are naturally in fatty fish nuts , seeds and vegetables. Eating a diet rich in omega 3 fatty acids, AOS can help reduce inflammation in the body, which can help reduce inflammation associated with DOMS.
The caffeine before exercise
A small study at the University of Georgia found that drinking the equivalent of about 2 cups of coffee before exercise reduced muscle soreness after exercise by 48 %.
researchers suggest that this may be useful for people new to exercise , as this could help make the transition from the first few weeks in the year , undeterred by being so serious.
a 2003 study also found that caffeine reduced thigh muscle pain in subjects during a session of moderate intensity cycling.
before loading with caffeine before a workout, however, be careful. Don, AOT go overboard with caffeine because it can have negative health effects, and some people may be sensitive to caffeine, AOS effect on the body, especially if you are taking certain medications.
More research is needed to validate these findings with caffeine, but from now seems small for moderate caffeine before exercise could help reduce muscle soreness .
stretching Help?
stretching may have some benefit for flexibility, but it is unclear if it spreads really helps relieve sore muscles after exercise.
According to the review of Journal of Athletic Training , stretching before and after exercise does not help significantly with muscle stretching pain if it was before or after exercise.
Conclusion
anti-inflammatory foods and drinks may help reduce inflammation associated with DOMS. In particular, the tart cherry juice has been shown in research studies to help relieve muscle soreness after exercise when adopted systematically before and after a stressful event.
beet root juice can also help, although studies have focused more on the related to improving athletic performance for shorter events, like sprinting impact.
Omega 3, AOS can also relieve muscle pain, and ingestion of small to moderate amount of caffeine before exercise could help deter muscle soreness after exercise.
stretching does not seem to have a significant effect on muscle pain, but may be beneficial for other reasons, such as improving flexibility.
References used in this article
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