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As the saying goes, No pain, No gain. Some people take this proverb too far and tend to push beyond their limits until they have severe muscle pains. This pain felt during or after a workout is a different kind of soreness called acute muscle soreness. Regular soreness typically goes away as soon as you stop exercising. However, the real muscle soreness begins a day or two after a workout. This tends to peak out and is called Delayed-onset Muscle Soreness (DOMS). If left untreated, DOMS can even lead to muscle loss. But iconic Hollywood star, pro bodybuilder, and politician Arnold Schwarzenegger has a trick up his sleeve. Let’s find out what DOMS is and see what bodybuilding legend Arnold Schwarzenegger ate to speed his recovery from muscle fatigue.
What is DOMS?
The American College of Sports Medicine states that the normal time for DOMS symptoms to appear is 12 to 24 hours following an exercise. According to Healthline, the discomfort usually increases for one to three days following your workout before subsiding.
Symptoms Of DOMS
1) The first and foremost symptom of DOMS is muscle stiffness and pain.
2) Even after two weeks of exercise, trained muscles continue to swell
3) Decrease in muscle strength
4) Frequent cramps and muscle fatigue
5) Experiencing injuries while training
Also Read: What To Eat Before, During, & After Workout
How To Treat DOMS?
The best way to get rid of DOMS is to speed up muscle recovery. Muscle recovery depends on treatments, self-care steps, sleep, and most importantly diet.
cold showers
After rigorous exercise sessions, taking a cold shower can help ease muscle pain. Cold showers increase circulation which is why you should choose a cold shower over a hot shower. A 10 to 15-minute full-body immersion in a cold water bath (50-59°F or 10-15°C) can significantly reduce the severity of DOMS as well.
The benefits of taking a cold shower include:
- Maintains ideal body temperature
- Reduces muscle soreness post-workout
- Boosts weight loss
body massage
A post-workout recovery massage enhances blood flow, which boosts the delivery of oxygen and nutrients to the muscles. Healthy blood flow contributes to the loosening of the muscles and tendons as well as the regeneration of injured tissues, all of which help to lessen the symptoms of DOMS.
sleep
Love spending time in bed? A self-care nap can make your day. After exercise, a power nap can help muscles recover. Your pituitary gland also releases growth hormones as you sleep. This hormone is necessary for gaining muscle mass, improving athletic performance, and enjoying the health benefits of exercise.
diet
The first and foremost thing you should binge on is protein and carbs. Protein aids in the repair and recovery of muscle tissue, while carbohydrates aid in the replenishment of glycogen stores. Consume antioxidant-rich fruits and anti-inflammatory foods in addition.
Also Read: Chris Hemsworth’s Thor Diet & Workout Plan: All You Need To Know
What Arnold Schwarzenegger Ate To Deal With DOMS
As reported by Men’s Health, Arnold Schwarzenegger tends to stick to the same post-workout protein smoothie for his recovery. The smoothie generally consists of cherry juice, banana, vanilla-flavored plant-based whey protein from Ladder, and water. Arnold also adds his secret ingredient, which he describes as “a little schnapps straight from Austria.”
Image Credit: Shutterstock/Freepik
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