Post Workout Recovery 

Post workout there’s is two kinds of soreness most people experience, one being that good kind of “I’ve worked my muscles hard” soreness and the other being DOMS which can be incapacitating at times! DOMS stands for Delayed-Onset Muscle Soreness and sometimes they can get you good, often when experiencing DOMS even the simple tasks can be impossible. This full-on kind of muscle soreness is caused by tiny, microscopic tears in your muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles.  

Here are my four simple tips for post-workout recovery and DOMS!  

~ Post-workout drinks such as BCAA’s or FitAid to help replenish essential amino acids, vitamins and electrolytes. As we mentioned before BCAA’s help your body to recover from intense workouts quicker and minimise muscle soreness. Products such as FitAid are great for post workout recovery on the go, as our body needs to replenish electrolytes to regulate hydration, muscle function and help rebuild damaged tissue. FitAid is made from key electrolytes such as Magnesium, Potassium and Calcium which help to replenish what your body's needs (https://baguiosports.com/products/fitaid-recover?pr_prod_strat=collection_fallback&pr_rec_pid=4724160528433&pr_ref_pid=4722454134833&pr_seq=uniform)  

~ Magnesium bath using magnesium salt products or Epsom salts. Epsom salts are also known as magnesium sulphates and are well known to help ease muscle soreness and stress. It's an affordable and easy to use in a hot bath!  

~ Roll out those sore muscles with a foam roller and some well targeted stretches. Foam rollers are essential to everyone’s post workout recovery steps as they create self-myofascial release. Which is the process of alleviating trigger points in our sore muscles. Using a foam roller helps to locate tender muscle areas and then reduce pain through pressure release.  

~ Light exercise to keep body moving and shift any build up of lactic acid. Lactic acid is produced in your muscles and builds up during intense exercise which can lead to painful, sore muscles. By keeping our bodies moving with light walking or cardio 12/24hrs post workout, we are able to keep our muscles moving and prevent nasty cramping from lactic acid build up. Don’t forget to drink plenty of water and make a rest day a key part in your workout routine.  

Hope these tips are helpful and can be used next time to prevent nasty delayed onset muscle soreness and injury!  

Cheers, Hannah x