Muscle soreness after exercise eat what can relieve

Muscle soreness is something that probably everyone has experienced, especially those who don't exercise often enough to move their muscles and bones, and the next day they are often sore and have difficulty going down the stairs, not to mention insisting on exercise; even for people who exercise regularly, suddenly increase the intensity of exercise or exercise those parts that are not commonly used, local muscle soreness can occur. What exactly is muscle soreness? Is it possible to keep exercising with muscle soreness? How to improve muscle soreness through dietary regulation? With a few questions, let's explore the truth about muscle soreness.

Problems related to muscle soreness after exercise and ways to relieve it

What are the causes of muscle soreness after exercise?

Muscle contraction requires energy. If the energy comes from aerobic glucose metabolism inside the cell, it is aerobic exercise; if the energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose is metabolized to produce water and carbon dioxide, which can be easily excreted through breathing and is not harmful to the body. In contrast, anaerobic exercise produces a large amount of intermediate metabolites such as lactic acid, which cannot be eliminated through respiration and is mostly transported by the blood to the liver, where it is transformed into liver glycogen. When too much lactic acid is produced, it is too late to be transformed and a lactic acid buildup is formed. People who usually lack exercise and suddenly had added exercise are more likely to have muscle soreness because their tissues have less ATP storage and poorer aerobic energy supply capacity. The large amount of lactic acid formed in the muscles cannot be quickly transported to the liver to be converted into liver glycogen, but accumulates in the body, resulting in muscle soreness.

Muscle soreness, should exercise continue?

Here first learn to distinguish between muscle soreness and muscle strain.　The former soreness occurs after a period of rest, the soreness is more widespread, there is no confined pressure point, and the soreness is significantly reduced or disappears after 1-2 days of rest. It can be relieved by rest, stretching, massage, etc. Proper aerobic exercise in this case can also relieve muscle soreness and accelerate lactic acid discharge. In the latter case, there is a history of injury, the pain is less extensive, the most painful point is at the injury, the pain is aggravated when the exercise is continued, and the pain does not disappear or even worsens after 1-2 days of rest. It must be treated by medical means. Persistent exercise in this case can aggravate muscle damage.

How to improve muscle soreness through dietary adjustments?

1. Alkaline food. Vegetables and fruits, especially leafy greens, algae vegetables, low-sugar fruits such as pears are strongly alkaline food, can neutralize lactic acid, accelerate the discharge of lactic acid. Do not exercise to reward yourself with big fish and meat, big fish and meat and other meat and meat are very strong acidic food, is not conducive to the body lactic acid discharge. You can choose soy products, milk and other protein-rich, low-fat sources of high-quality protein to supplement the nutrition needed for muscle repair after exercise. Fruit vinegar diluted as water is also a good choice. 2, rich in vitamin C food. Vitamin C can not only relieve fatigue after exercise, and sufficient vitamin C is also the raw material for the synthesis of collagen, which is conducive to the repair and growth of muscle ligaments. Citrus fruits, leafy greens, kiwi, potatoes, peppers, tomatoes, okra, dragon fruit, dates, etc. are good sources of vitamin C. Fruits are high in sugar, pay attention to control within 400 grams, vegetables can eat more than 1 pound, but pay attention to the cooking time should not be too long, steam, boil, blanching is the main, frying vegetables with oil and salt as little as possible. 3, rich in zinc food. Zinc can not only keep the sensitivity of taste buds, stimulate the secretion of stomach acid, help food digestion, regulate appetite, more importantly, it is also responsible for the maintenance and repair of cellular DNA, sufficient zinc can ensure that the damaged muscle cells accurately generate a new generation of muscle cells, accelerate the repair of broken microvasculature to speed up the process of muscle recovery. The best choice of zinc-rich foods is moderate amounts of seafood, nuts, and whole grains. 4, antioxidant-rich foods. The process of exercise, the body's oxidation reaction rate will intensify, resulting in more peroxide and free radicals, if the body is not sufficient antioxidants, not only make people easily feel tired, but also accelerate the body aging. So foods rich in vitamin A, vitamin C, vitamin E, selenium, lycopene, anthocyanins, polyphenols and other nutrients or health ingredients should be supplemented, mainly some dark or orange vegetables and fruits. 5, omega-3 essential fatty acid-rich foods. People who exercise regularly have a heavy immune burden, omega-3 essential fatty acids can not only reduce the immune burden, but also improve and enhance exercise capacity, because omega-3 essential fatty acids can promote the use of nutrients by muscle cells, which is conducive to muscle repair. Fish oil and flaxseed and perilla seeds are the best, followed by nuts such as walnuts and pumpkin seeds, and horsetail also contains small amounts of omega-3 essential fatty acids. Of course, to get your muscles back in shape as soon as possible, you also need, in addition to eating more of the above foods, to get enough sleep and drink plenty of water, even better if it's lemon water. If the body allows, if you can adhere to low to medium intensity aerobic exercise for half an hour to 45 minutes, also conducive to the adequate metabolism and discharge of lactic acid. In addition, the local heat compress or a warm bath is also a good choice. Finally, we also want to remind you to remember to do the warm-up activities before and after the exercise, such as ligament stretching, can also prevent and reduce muscle soreness after the exercise.