Whether you hit the gym every day or are new to training, muscle soreness can seriously impact your fitness journey and your gains.
While many people experience fatigue and muscle pain the day after a hard workout, others experience severe pain, which hampers their activity for days afterward.
Even small amounts of post-workout muscle pain can make sticking to your training a hassle and slow down your progress when you’re building strength. Inflammation in the muscles, joint pain, and improper nutrition can all exacerbate post-workout muscle pain and slow down recovery.
Make sure your nutrition plan matches your training and that you take appropriate supplements to support your body.
If you’re on a keto diet to gain muscle or lose weight, make sure you’re getting enough essential nutrients, like fiber, by checking out the best fiber supplement for keto.
On top of proper supplementation, fitness experts and nutritionists stress that there are plenty of holistic ways to speed up recovery and increase post-workout energy.
Herbs and spices can be massively effective when it comes to tackling the burn and keeping your results on track. Read on for our review of the top 5 herbs that aid with post-workout recovery.
What Causes Post Workout Muscle Pain?
Doctors state that many factors can influence how sore we feel after a tough workout. Low production of anabolic (muscle building) hormones like testosterone can lead to slow post-workout recovery. Lifestyle factors like poor nutrition, lack of protein in your diet, or poor sleep can worsen post-workout muscle pain. If you’re wondering why post-workout nutrition is important, remember that your food operates as your fuel for exercise, and without proper nutrition, your results will always lag. Herbs and spices have been used medicinally for centuries in various cultures and can have amazing benefits when it comes to reducing swelling and optimizing your hormone profile with the help of the keto supplements for athletics.
Touted for its life-extending properties, turmeric is one of the most common and effective herbs you can use to defeat post-workout muscle pain. Turmeric’s anti-inflammatory properties not only soothe muscle pain but specifically aid joint inflammation recovery. Poor joint mobility can hold your workouts back, and joint pain tends to worsen over time. Although exercise – especially weight-bearing exercise – is great for strengthening and stabilizing joints, a regular turmeric infusion is like a super boost for them. Luckily, turmeric is everywhere these days and can be added to most recipes to give a burst of flavor and nutrition. Try it with spiced chicken curry or add a dash to a carrot and orange juice for extra vitality.
Eleuthero comes from an East Asian shrub, which has long been used in Chinese medicine to boost health. When it comes to aiding post-workout recovery, eleuthero is recommended as it increases the body’s ability to deal with stress and speeds up muscle healing. Eleuthero is also useful in decreasing water retention and breaking down lactic acid, which builds up in the muscles during tough workouts. As well as minimizing post-workout muscle pain, eleuthero is also believed to promote healthy adrenal function, which can improve your body’s ability to burn fat and speed up metabolic function.
If your goal is to build serious muscle, increasing anabolic function is crucial. Anabolic muscle growth is linked to the amount of testosterone in the body, and Tribulus Terrestris has shown to regulate and increase testosterone production. A common choice among bodybuilders and fitness fanatics, Tribulus, can also improve libido and regulate sleep patterns. High quality sleep improves muscle function and can help muscles repair themselves faster and reduce post-workout muscle pain.
Not convinced green tea is a health drink? Think again! Green tea has long been recommended by doctors who promote its antioxidant properties. Green tea contains compounds that help remove free radicals from the blood, leading to better all-round health and potentially increasing longevity. But how does drinking green tea affect post-workout muscle pain? Simple – green tea is anti-inflammatory, which reduces muscle tenderness. If fat loss is your goal, green tea has been shown to increase metabolism and is caffeine-free, so it’s ideal for post-workout on keto. Try drinking a cup while you do your post-workout leg stretches and conditioning.
Fenugreek is a great herb to take post-workout to help with soreness. Bodybuilders favor fenugreek as it has shown to increase your muscle’s ability to access creatine in the blood, which helps with muscle growth. Fenugreek also boosts overall energy levels, so you might feel like you can work out for longer and recover faster if you include this in your diet.
Final Call: How do you deal with post-workout pain and muscle stiffness? Are any of these herbs part of your post-workout diet? Let our readers know in the comments!