Research has found that drinking tart cherry juice after exercise may reduce inflammation , muscle damage, and muscle soreness from exercise. More research is needed to fully understand its effects, but many studies published to date look promising.
A typical dose used in research is milliliters per day about 1. Creatine is one of the most widely studied supplements. Research consistently shows it can help improve muscular strength when combined with resistance training. Protein powder is a convenient way to add more protein to your diet. Many types of protein powders contain a complete spectrum of essential amino acids.
Whey and collagen powders are two popular choices. Sleep gives your muscles time to recover from exercise. People who exercise intensely need even more rest than the average person. Some professional athletes allegedly sleep 10 hours or more per night. Many athletes incorporate massage in their training to reduce muscle soreness. A review of studies found that massage has a small but significant effect on improving flexibility and decreasing delayed onset muscle soreness after exercise.
Wearing compression garments has become common among athletes over the past several decades. But a small study found that they lowered time for body muscle recovery in German handball players. In the study, the athletes wore the garments for 24 hours and then alternated between hour breaks and hour periods of wearing them for a total of 96 hours. Contrast bath therapy involves alternating periods of submerging in very warm water and very cold water.
This change in temperature stimulates the contraction and dilation of your blood vessels and changes your heart rate. Research has found that contrast bath therapy may help reduce muscle soreness post-workout. The results are limited and may only be relevant for athletes. Cryotherapy is the technique of exposing your body to an extremely cold temperature for a few minutes. Having a day where no matter which way you move, you hurt?
Instead of dealing with the fatigue and soreness by popping an Advil and sucking it up, try one of these science-backed tips to help your body feel better, faster. Trust us, your recovery days and easy workout days are just as important as the days you crush it. While the exact relationship between sleep and exercise is still unclear, research suggests that sleep deprivation can have a significant negative effect on performance and recovery.
Patrick Y, et al. Effects of sleep deprivation on cognitive and physical performance in university students. DOI: Sleep affects the whole body and all its systems — including the brain, heart, lungs, along with metabolism, immune function, mood, and disease resistance.
Slow-tempo songs can help reduce your heart rate faster and get your blood lactate — the stuff that causes the pain in the first place — down back to resting levels more quickly after exercise. Lee S, et al. Influence of music on maximal self-paced running performance and passive post-exercise recovery rate. And you probably know by now that, when we workout, we cause tiny tears in our muscle tissue.
The body immediately goes to work repairing these tears, fueled by the protein we eat. Research shows that consuming a light, protein-rich snack before bed allows our bodies to keep repairing muscles overnight.
Res PT, et al. Protein ingestion before sleep improves postexercise overnight recovery. Breakfasts high in protein can keep the muscle rebuild chugging along and might also reduce cravings later in the day and put the kibosh on evening snacking.
Leidy HJ. The protein it contains will kickstart said muscle recovery. Also, those chocolaty carbs have been shown in actual studies to decrease muscle soreness and the amount of time it takes for the body to get ready for its next challenge.
Pritchett K, et al. Chocolate milk: A post-exercise recovery beverage for endurance sports. Tart cherry juice or supplements might help reduce the swelling that occurs when muscles are damaged, allowing our bodies to recover faster and with less pain.
Shop for tart cherry juice and supplements online. A research review that looked at the benefits of dietary supplements in athletes found that tart cherry juice reduced inflammation and the delayed-onset muscle soreness DOMS after exercise. Professionals DrGraeme massagers were originally built by Dr Graeme for use in his clinic, and to prescribe to his patients for additional self use at home.
To compare the effect of vibration therapy and massage in prevention of delayed onset muscle soreness DOMS. J Clin Diagnostic Res. Massage enhances recovery following exercise-induced muscle damage in older adults.
Scand J Med Sci Sport. Front Physiol. Recovery from training: A brief review. Journal of Strength and Conditioning Research. Ntshangase S, Peters-Futre E. The efficacy of manual versus local vibratory massage in promoting recovery from post-exercise muscle damage — A systematic review. J Sci Med Sport. Veqar Z, Imtiyaz S. Vibration therapy in management of delayed onset muscle soreness.
Lau WY, Nosaka K. Effect of vibration treatment on symptoms associated with eccentric exercise-induced muscle damage. Am J Phys Med Rehabil. Influence of vibration on delayed onset of muscle soreness following eccentric exercise.
Br J Sports Med. Effect of deep oscillation as a recovery method after fatiguing soccer training: A randomized cross-over study.
J Exerc Sci Fit. Timon R. Effects of whole-body vibration after eccentric exercise on muscle soreness and muscle strength recovery. J Phys Ther Sci. Heal Scope.
Does vibration benefit delayed-onset muscle soreness? A trial to evaluate experimentally induced delayed onset muscle soreness and its modulation by vibration. Environ Med. Kinugasa T, Kilding AE. A comparison of post-match recovery strategies in youth soccer players.
J Strength Cond Res. Effect of different intensities of active recovery on sprint swimming performance. Appl Physiol Nutr Metab. Cortis C. Effects of post-exercise recovery interventions on physiological, psychological and performance parameters. Int J Sports Med. If you found this information useful, please share: To share this article click one of the buttons below.
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On the other hand, a weekend warrior may attempt to run 20 miles in a week, or change up the stimulus with hill running, which could create intense soreness and require longer recovery times.
The best way to avoid very sore muscles and improve recovery is to use a progressive exercise program where workouts become harder at a measured pace over time. Those who have low potassium levels may experience muscle soreness and cramping. Foods with high potassium levels include bananas, oranges, melons, raisins, and potatoes. High protein foods include meat, eggs, and dairy. Cherries contain anthocyanins, which are antioxidants which reduce inflammation.
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