So you’ve trained, not only have you trained but you kicked ass!

You’re happy going to sleep,


but when you wake up you feel a terrible stiffness and tightness around your muscles.


This is called DOMS (Delayed Onset Muscle Soreness) and is a result of micro-fiber tears in your muscles as well as a build up of inflammation/fluid in the muscles. Don’t worry this happens to everyone when they train hard and your body is very good at repairing any damage done and every time it repairs it repairs that little bit stronger (this is how our muscles get stronger).

So, how do you recover and make the most of this? To make as much progress in this time as you can,

You need to:

Step 1) refuel your body with a mixture of quality protein and carbohydrates (we discussed these in yesterdays article)

Protein being the building blocks of muscle helps rebuild and recover your muscles,

the carbohydrates replenish the glycogen stores (the energy stored with in your muscles) helping you get back to normal.

Step 2) GET BACK IN!, getting your self moving again will help get blood flowing again and push out the remaining inflammation from your muscles, if you can’t make it to the gym, take a walk, ride your bike or do some squats / press ups at home, it’ll feel bad at first, but you’ll feel better in no time.

For the majority of you these 2 steps will be enough to ease soreness after training, however i will address some advanced recovery methods in a later article

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stay tuned for tomorrows article on the benefits of training in a group vs alone