Our very first beginner/ intermediate challenge with Sarah is underway and we know that muscle soreness can be a real b*tch to overcome and maintain motivation.
But you should know that muscle soreness is completely normal and it does take some time for your body to adjust when you are starting a new fitness challenge. We have put together some quick tips to aid muscle recovery and reduce the pain.
1. Stay Hydrated
Dehydration stops your muscles from recovering properly so make sure to drink plenty of water, especially pre and post workout. You should be aiming to drink 1.5x for every gram you lose during a workout so if you lose 500g you should be aiming to drink 0.75l on top of your regular water intake (approx +2 litres per day). The CB App has trackers for water intake so you can ensure that you are getting enough.
2. Eat Plenty of Protein
When you exercise, the protein that makes up your muscles gets damaged so when putting your body through a new challenge it is important that you are fuelling your body with plenty of protein and other nutrient-rich foods to help your muscles repair. The CB app has over 300+ healthy and delicious recipes to choose from and help you stay on track!
Getting plenty of sleep is one of the most important factors in recovery - some professional athletes sleep up to 10-hours every day. So make sure you are getting at least 7-hours of quality sleep every night.
Stretching is massively underrated but doing a full body post-workout stretch can help reduce tightness and muscle soreness. Just 5-10 minutes post workout will make the world of difference and we have loads of stretching videos on the app. Just look for post workout sessions under Frilly for a series of short (and long) gentle workouts
5. Active Recovery
Sore muscles need a little rest but it does help to keep moving so you don't tighten up. Try some gentle movement to keep your body moving - activities like yoga, swimming or a gentle walk will keep the oxygen flowing to your muscles and aid recovery.