Everybody gets sore muscles, and we all generally treat them when it’s too late—after the fact. Sure, Advil and hot water may help, but wouldn't it be better to prevent them in the first place? Nutrition and science can help get you better results and less muscle stress . . . without compromising the results you're looking for.
If you already have sore muscles, heat, massage, re-hydration and non-steroidal anti-inflammatory drugs are generally the best treatment. To prevent them in the first place, though, is the aim of this article.Muscles get sore because of a build-up of waste products like lactic acid, and if you eliminate this build up, you eliminate the soreness. It sounds simple, but there hasn’t been a lot of research in this area. That is, until Ed Burke decided to research it.
Anybody who has used sports drinks seriously knows how much they can improve your energy and performance. Likewise, having the right fuel available to your muscles affects how well they recover, as well as how sore you will be after your workout. A mix of protein and carbohydrates gives your muscles the materials they need, and if taken in the right ratio at the right time, the results may surprise you.
Sports drinks like Gatorade help to prevent dehydration by supplying the body what it needs before it needs it, and in terms of preventing dehydration, so-called isotonic drinks are quite effective. What isotonic drinks do not address, however, is the body’s need for certain amino acids, proteins and vitamins which muscles need in order to work efficiently and to recover. Endurox R4 is a scientifically-researched mix of amino acids, carbohydrates and protein that is optimized for muscle recovery.
The creator of Endurox, sports scientist Ed Burke, insists that the exact formula isn't essential for casual athletes. An avid cyclist and advisor to the Olympic team, Burke says that what is important is to get a good mix of the right nutrients into your body when your body needs them. In some cases, this can be as simple as eating a chicken burger. A 4four to one ratio of carbohydrates to protein is important, as are antioxidant vitamins and certain amino acids.
Here is one way to achieve the 4:1 ratio:
Yes, it's basically good old raisins and peanuts, or gorp, and sometimes the old tried and true foods are exactly what you need. Gorp is not only tasty, but it's got the protein and carb ratio recommended for peak replenishment of your hungry muscles. Eat 1 gram for every pound of your body weight within an hour of stopping your workout. Wash it down with your favorite sports drink for a complete solution.
Another way to get the right mix is to eat something like pasta with salmon, or that chicken burger mentioned earlier. As long as you read the nutrition labels and do the math, the results will be beneficial. The trick is to get the right balance of carbs and protein (4-1) when you need it, which is within an hour of your workout. Eat a gram of food for every pound you weigh. Eat more, and it will go into fat, so it’s important not to eat too much, which should be common sense, but often gets forgotten in those ravenous hours after a hard workout, hike or game.
Recovery drinks work, and added to traditional isotonic sports drinks, they can increase your performance and turnaround time. A good recovery drink or home-made recovery meal will keep waste materials from building up, reducing the time it takes to recover from a workout. Who say’s no pain, no gain?