Working out & moving your body in ways you may have not done for years can be a lot of fun. The sore muscles, sometimes for a few days, on the other hand, not so much. We all know the importance of stretching, especially immediately following your activity and every day thereafter. Did you know what you eat, both before your workout & after, can have a huge impact on the amount of soreness, as well as the extent of it? Here are a few things to try.

Eat like an athlete: Whether or not you look or feel like an athlete, it’s time to start eating like one. Especially if you are training like one! Junk food (i.e. sugar & grains) needs to be cleared out of the diet. A good base of protein should be made with lots of good fats (coconut oil, avocados, olive oil, nuts) and as many vegetables as you can tolerate. The more meals you eat like this, the better you will feel from the get go.

Hydration: With an increased workout load comes increased sweat loss. A good rule of thumb is to drink half of your body weight in ounces each day, more if you work out or drink anything with caffeine. Caffeine has a tendency to dehydrate. For every cup of coffee, energy drink or cola, you need two additional cups of water. The majority of your body is made of water. If it isn’t getting the amount it needs, recovery will be slowed.

Post workout: If you are able, eat within 60 minutes of finishing a hard workout. This should be a combination of protein & good carbs. Your muscles worked hard & have been broken down (don’t worry, this is important in making you stronger!). They need proper fuel for repair. This doesn’t have to be a lot, just enough to stop any potential sugar cravings that may get to you within the next few hours. Some examples include chicken & a sweet potato, a banana with almond butter, whey protein (from grass-fed cows), dried berries & nuts or coconut milk with blueberries. Trying to lean out? Reduce the amount of carbs you consume.

Salt: Have you heard about the importance of replenishing electrolytes? Salt is your top priority. Your sweat contains salt. The more you sweat, the more salt you lose. Sodium is necessary for proper function of cells. When your diet consists of lots of whole foods & minimal processed foods, feel free to add salt. Look for sea salt. The more colorful it is, the more additional minerals in includes. Pink Himalayan Sea Salt is one of my favorites. Enhancing your water with lemon, lime, oranges, cucumbers (all containing vitamins & minerals) and a dash of salt may be just what you need to prevent muscle cramps.

Supplements: Stress, of any kind, causes inflammation. This includes exercise. A good fish oil is essential. Consuming 2g of a combo of EPA & DHA each day will do a good job of increasing your omega 3’s (inflammation reducing fats). Because fat accumulates in the body, it’s ok to miss a few days here & there. You’ll still be ok!

Valerian Root is an excellent herb in helping to reduce muscle soreness. Some combinations are also used as sleep aids. Be warned, it smells like a combination of dirty socks & cheese, but works oh, so well.

Are your muscles cramping? Increasing your water intake may not be enough. Magnesium depletion from working out can result in muscle cramps. Be sure to start slowly. It can relax your organ muscles to the point of needing a bathroom. Like, right now.

A good multivitamin is essential for athletes & non-athletes alike. Unless your diet is 100% clean & organic, you will be missing some key vitamins & minerals for every day function. Please know that vitamins are not regulated, so essentially anyone could put together a “vitamin” and sell it at Shoppers. Top quality supplement makers, therefore, often only sell to health care providers. You get what you pay for when it comes to supplements. I would rather you purchase a high quality supplement or not take any at all.

Remember, we are all different. Start with the basics. Use food as your fuel. Find what works for you & run with it. Sometimes an extra hour of sleep & a day off is enough for our muscles to finally respond with, “Thank you, now let’s squat.”

Kristen Mitteness, D.C.

April 2012