Alot of people have asked me “why do I get sore”, “what should I do to heal myself faster”, “should I stop working out”? I decided to write this post, so hopefully everyone understands the concept behind muscle soreness.
Muscle soreness is caused by the build up of lactic acid in the muscles from overexertion. The soreness is delayed, and caused by tiny tears in the muscles that become inflamed. As the muscles break down the body produces what is known as Lactic Acid, or commonly referred to as muscle acidosis. This process is accompanied by an aching soreness/severe pain. Also, some people can experience what is called (DOMS)-Delayed onset muscle soreness. This process does not occur during or immediately following exercise, however it is delayed hence the name. Prolonged or intense exercise most often causes DOMS. Main cause is muscle lengthening actions (eccentric movements). Example- Descending or lowering phase of an all out leg set. Once injured the muscle fibers goes thru a process of releasing essential internal components via leakage. Molecules normally (external) to muscle fibers enter damaged cells setting off demolition (cell death). This chain of events causes inflammation, swelling, edema (fluid retention), and more additional healing actions. Pain, stiffness, and tenderness is due to irritated nerve endings occurring about 12-48 hours after injury. The pain WILL get worse as the muscle heals.
So what causes DOMS for days after a workout? Swelling in the muscles mentioned earlier which results from an influx of white blood cells, prostaglandins (which is anti inflammatory) and other nutrients/fluids that flow to muscles for repair. Now, the muscle damage I’m referring to is microscopic tears. Occurs in small protein contractile units of the muscle called myofibrils, and is part of the normal growth in the body called anabolism. Swelling/inflammation can possibly build up for days after working out. In order to grow your muscles one must remember there has to be microscopic tears to the muscle fibers. Being sore simply means there was damage from overexertion or muscle tears which indicates muscle growth is not far behind.
Finally, should you STOP working out before you “feel the burn”. Research indicates NO, unless you are not looking for growth. About 8 hours later our cells releases what is called cytokines that cause inflammation, and soreness, increased blood flow (the redness that appears), and increased fluid flow in the damaged areas (body part work) which causes swelling. Cells around the damaged areas release factors to encourage tissue growth to heal damaged muscle fibers. Fibers will become larger each time, and sometimes will grow in numbers by splitting off to the point of no soreness meaning, the muscle are no longer being overworked causing the body to plateau. Once the body starts to plateau our muscles are no longer growing because they have adapted to our workout program.
Finally, we are brought to the last topic. Using supplements for the recovery process. The two number one ingredients I personally think everyone working out should utilize is L-Glut amine, and protein. L-Glut amine is an amino acid just like protein.It is the most abundant free amino acid in muscle tissue, and it plays a principal role in protein metabolism, cell volumizing, and anti-catabolism. Anti-Catabolism is the breaking down of your muscles, which is something that you don’t want to happen. Doing cardio or aerobic activity could have a catabolic effect on your muscles. Your body needs something to burn for energy when you jog, run, walk, ride a bike, jump rope, take an aerobics class or do any other form of cardio, and sometimes your body uses your own muscle for energy. This is where L-Glut amine comes in. Since it is an “Anti-catabolic” it will allow you to maintain as much muscle as possible and prevents muscle cell breakdown. Most people find it helpful during the “cutting phase” of there workout program. It will allow you to lose fat, and maintain that hard earned muscle without destroying it all.
2) Protein supplements- Well, this is the most important one of them all. Most people already have this supplement in there arsenal. Protein is broken down, and is used for fuel/repair. If taken within 20 minutes after a workout it will go straight to the muscles aiding in rebuilding, and repairing those microscopic tears that are essential for growth. Most proteins include BCAA’s (branch chain amino acids). BCAA’s will aid in muscle soreness as well if taken within the 20 minute time limit. Don’t forget it is recommended to have at least 8 hours of sleep for recovery. Most people under estimate the power that sleep has. Best of all its free.
I hope this helps everyone out. I tried to cover as much as I possibly could. If you have more questions feel free to email me at stayfittogether@gmail.com or click on the banner to learn more. Once you have arrived at my site click on “read my story” to learn more about me. I am an independent beachbody coach. If you need help with dieting, workout programs, motivation I can help. Look forward hearing from you.
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