File :-(, x, )
Anonymous
Sup /fit/

ITT, suggestions for things you can do to reduce muscle soreness after a weight training workout, and also how to speed up the recovery of the microtears in the muscle. Feel free to say things that are really obvious, as well as things that are less widely-known, because I'm very new to weight training.

pic related. I heard eating a banana after you lift weights is good for this.

In b4 "don't train"
>> Anonymous
glutamine?
>> Anonymous
Some carbohydrates 15 to 60 minutes after a workout can aid recovery and give you some more energy to help you feel better. A banana is a good source of carbohydrates and provides much needed potassium to facilitate cell replacement.

Despite this, you are always going to feel sore immediately after training, that is why you stop when you do. In regards to the day after when you feel bruised and tender, do some stretches or light exercise as soon as you wake up or when you get out of the shower when your muscles are warm. I do some cardio or weights every morning before work and struggle with the day if skip it because I don't have the exercise 'high' that blocks the almost constant source of muscle tears from the exercise I cannot skip. Its recursive.
>> Moo !XBOXgikTFw
If you train so much that you can't move the next day, go take a hot bath in the morning and try not to sit still too long, or you'll be stiff again.
>> Anonymous
dark colored fruits and vegetables, and juices, cherry juice works, i prefer the VR Vfusion acai and blue berry flavors, good for you, and the anti oxidants reduce the inflammation which causes the soreness and stiffness
>> Anonymous
If you consume a lot of protein combined with the banana, it should help. Protein is used to rebuild your muscles and the banana is a simple carb. The simple carb is processed quickly, quickly providing fast energy right after a workout, which is great. The times that you should consume a large quantity of carbs is when you break the fast (or aka have breakfast) or after a workout.
>> Anonymous
>>39138
Bananas help you poop better, also help with your period and bad stomach aches
>> Anonymous
Steak
>> Anonymous
     File :-(, x)
You people make me laugh.


VITAMIN C

Take about 1000-2000 mg depending on how much you weigh before your workout.

And then of course your protein shake after.

TRY IT BITCHES. IT'S PROVEN.
>> Anonymous
bananas are full of potassium, that is what helps with the muscle soreness.

So also, potassium gluconate supplement is good.
>> RSI guy !HjbWRiSTJ.
Magnesium is the **most** deficient mineral in the average US diet. Take supplements of just this one only if nothing else, well except maybe a multi. It affects... a shit load of stuff. Including reduces shaking muscles. Read up on just this one

+1 for C, just before workouts. Can drink Emergen-C in powder form with water, vitamin C is water soluble.
>> Anonymous
>>39129

hot baths do more harm that good, they restrict blood flow to the muscles thus stopping them from repairing quicker.. best thing to do is to follow RICE - rest, ICE, compression, elevate (above heart level)- BUT no more than 20 minutes! This'll help blood flow to that particular area and help it repair itself quickly
>> Anonymous
>>39702
You mean muscle spasms? The best way to prevent them from happening is to not consume too much junk food, soda. And also getting plenty of sleep helps stops it too.
>> Not Mg RSI guy !HjbWRiSTJ.
>>40027
eh, i went out on a limb too far. rereading what magnesium does. Treating soreness is a stretch into wrongness. I agree with you more.

Magnesium, the fourth most common cation (?) in the body, has been the recent focus of much clinical and scholarly interest. Previously underappreciated, this ion is now established as a central electrolyte in a large number of cellular metabolic reactions, including DNA and protein synthesis, neurotransmission, and hormone-receptor binding.

tl;dr, Mg good for brains, making protein (muscle). Seemed related atm.