Post Workout Session
Punch your pain harder
After a great workout session, it’s absolutely normal to feel a certain amount of muscle soreness. Pain or soreness in your muscles after intense physical activity is also known as delayed onset muscle soreness (DOMS). DOMS occurs when you are new to an exercise programme, change your exercise routine, or increase the intensity of physical activity.
When muscles work harder or differently than they are used to, it causes microscopic damage to the muscle fibres which is the reason behind pain or soreness. This pain or soreness is actually a sign that your muscles are getting used to physical activity and this pain will eventually disappear when your body adapts and gets stronger.
Sunjay Ghai, Founder & CEO, ‘Revofit’ and ‘Hello Green by Revofit’ says “The biggest mistake that people make is that they do not get into a physical program gradually. They want a Stallone like a body in 1 month. So the first point is to let your body adjust to the new stress. Secondly, warm up before intense workouts so that blood is pumping through your muscles as this usually helps reduce DOMS. Thirdly, do dynamic stretching before your workout begins and do static stretches during each set and post your workout. This should also reduce DOMS. Stretching increases your range of motion along with the flexibility to perform various other exercises. Force yourself to stretch until you feel the pull in your muscle. Initially, this will be difficult, but once you make this your workout routine, it won’t take much time.”
“There is no 100 effective way to counter the pain caused by DOMS. To reduce pain, don’t rest too much and instead, hit the gym. You will notice that DOMS will reduce once your body is warmed up. Icing might help if done immediately post the session, and if the pain increases you can opt for a painkiller. If pain still persists or you have dark urine, please consult a doctor,” Ghai says.”
Daily protein consumption
When asked about the daily intake of proteins, Harpreet Baweja, Managing Director, Aroma Spas and Salons says, “For someone who is training consistently, the recommended dosage is 2.5 grams per kilo of body weight. For example, if you weigh 75 kilos and are moderately/very active, then you need to consume about 200 g of protein. There are online calculators that can determine the exact amount of protein you need.
Having said that, to simplify matters, unless you are a professional athlete or weightlifter, a well-balanced diet along with a couple of protein shakes a day should fulfil your protein requirements. One personal recommendation would be to switch from whey to vegan protein powders as whey causes bloating and your body has to work harder to break it down. Vegan/plant-based proteins are the future.
It is advisable to stay away from fried foods/sweets and instead, to focus on 5-7 small and healthy meals throughout the day. Make protein-rich foods like chicken, eggs, tofu, quinoa, broccoli, peas, chia seeds, soybeans, lentils, oats and chickpeas, a part of your daily diet. Do your research and create a perfect diet for yourself. There are many home delivery services that provide high protein diets.”
Yay and nay
The first and foremost thing to do is to hydrate. Continuously working out and sweating will dehydrate your body and prevent that, carry your bottle to the gym or keep it next to you while working out and make sure that you drink water regularly. Drink water within 10 minutes of completing your session. You will not recover if you are not properly hydrated. All you need to do is to stimulate muscle growth by providing your muscles, enough rest and relaxation to enable them to heal and repair. Stretching after a workout will help decrease muscle stiffness.
Stretch Out- When the body goes through vigorous activity, the heartbeat increases rapidly. Breathing is the simplest way to relax after a hectic workout. It is crucial to breathing in the right manner. After a workout or before going to bed, sit in a corner and practise deep breathing by inhaling and exhaling deeply.
Refuel your body with carbohydrates and proteins. If you want to perform better in future workout sessions, keep your tank full, i.e. take some food within 30 minutes of exercising.
Give yourself ample time to rest. Listen to your body, if you feel exhausted -get rest. Don’t push yourself in that situation, as it could lead to injuries. Stay away from sweets, carbonated drinks or sports drinks - instead have some coconut water.