Muscle Pain Relief - Use of Nutritional & Weight Training Strategies
( Always listen to your body to avoid injuries and problems - fitFLEX Articles - Learn, Share and Discover! ) ..
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MUSCLE PAIN: NUTRITIONAL & TRAINING STRATEGIES
Three types of exercise-related muscular pain can afflict bodybuilders, exercisers and other athletes: (1) pain while exercising, (2) delayed-onset
muscle soreness (DOMS), and (3) muscle cramps. Each has a different root cause, as well as different symptoms, yet each can be minimized by certain
nutritional and training strategies. By minimizing muscle pain, you can continue to work out longer, with greater intensity, and without fear of
interruptions in your training schedule.
Pain While Exercising
Pain while exercising is caused by the accumulation of lactic acid in your muscles. Its primary symptom is the "burn" you feel. This sensation is
the result of a biochemical reaction to anaerobic (without oxygen) exercise like weight training. As you work out, the glycogen stored in your muscles
is turned into glucose, which is then broken down into a chemical called pyruvate acid. It combines with oxygen and converts to carbon dioxide and
water. These substances are expelled as waste gases during breathing.
If oxygen is in short supply, as often happens when you work out beyond your aerobic capacity, pyruvate acid turns into lactic acid. Lactic acid
builds up in the muscle, producing the bum. Contracting the muscles becomes harder. Muscle fatigue sets in. Lots of lactic acid in the muscle can
stop contractions entirely.
Lactic acid-induced muscle pain responds best to special training strategies. Well- trained muscles - those with good "specific" cardiovascular
conditioning - can keep going because lactic acid and other waste products are being efficiently cleared. Naturally this process is desirable since
you can do more reps and sets without stopping. How do you build "specific" cardiovascular density? Primarily by forcing your muscles to do more work.
After your pyramid sets (a technique of increasing pound- ages from set to set), do 3 or 4 "exhaustion sets" - i.e. high-rep sets with lower poundages.
These sets develop specific cardiovascular density. On each exhaustion set aim for 20 to 30 repetitions.
In addition, my technique of fascial stretching between exercise sets loosens tight muscles, which tend to trap lactic acid, a waste product that
accumulates in muscle cells during hard training. Stretching helps release lactic acid from muscle cells into the bloodstream so that it does not
interfere with muscular contraction.
Delayed-Onset Muscle Soreness (DOMS)
DOMS typically develops 24 to 48 hours after a hard workout, or unaccustomed training. It is characterized by pain, tenderness, aches and stiffness
in muscles. "Although a natural response to vigorous training, soreness is often accompanied by strength loss and a reduced range of motion. Both can
interfere with productive workouts.
The exact cause of DOMS has not been pinpointed; however, it is believed to involve an inflammatory reaction to the muscle damage occurring as a
result of exercise. A reasonable body of evidence exists supporting the use of vitamin C supplementation to reduce the duration of DOMS. In one study
vitamin C reduced DOMS by 25 to 44 percent finding makes sense since vitamin C is known to act as an anti-inflammatory.
Quite possibly you may be able to minimize DOMS by feeding your muscles with protein and carbohydrates following your workouts. Exercise degrades
muscular protein and depletes glycogen. These metabolic alterations increase your need for dietary refueling. After your workout take in additional
carbs to replenish depleted glycogen stores. One of the easiest ways to do this is by consuming a sports drink formulated with carbohydrates and
protein. Research shows that consuming a mixed carbohydrate/protein supplement immediately after weight training initiates rapid uptake of carbs by
your muscles ' and triggers the release of two hormones (insulin and growth hormone) that are conducive to muscle growth and recovery.
Muscle Cramps
Known technically as "exercise-associated muscle cramping," a muscle cramp is a sudden, painful, electrically active contraction in which a muscle
momentarily freezes in the contracted position. A cramp generally occurs if the muscle is deficient in water or certain nutrients. Interrupted blood
flow to the muscle can cause cramping. So can exercising in the heat.
Exercise-associated muscle cramping afflicts muscle groups involved in repetitive contraction, such as the calves, feet and large muscle groups.
Marathon runners, cyclists and triathletes report the highest incidence of muscle cramps among all athletes. Swimmers and dancers are also prone to
muscle cramps because their respective activities require the sharp pointing of toes - and action that can cause muscles to lock up.
The incidence of muscle cramping can be minimized in several ways. One of the most important is through supplementation with electrolytes. These are
minerals that normalize fluid balance inside and outside cells. The main electrolytes in extra cellular fluid are sodium, calcium and chloride, while
in the intracellular fluid the electrolytes are potassium, magnesium and phosphorus.
Hard, intense training can remove needed electrolytes from the body through perspiration. This depletion can upset the balance of electrolytes in the
body and lead to painful muscle cramps. Low magnesium levels, in particular, have been linked to muscle cramps. Replenishing magnesium and other
electrolytes through diet and supplementation helps prevent muscle cramps and should be apart of your overall nutrition program.
Some other precautions to take include supplementing with vitamin E, found in our Essential Vitamin Formula. Vitamin E helps improve circulation, and
poor blood circulation to the extremities can cause cramps.
Dehydration is a culprit in muscle cramping too. That's why you must drink plenty of water before, during and after exercise. Shoot for eight to ten or
more full glasses daily. Limit or avoid the use of alcohol or caffeine-containing beverages. These drinks tend to have a dehydrating effect.
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