How to Make Sore Muscles Feel Good

1

Rest the affected muscles from overly strenuous effort for 24-48 hours after the exercise that caused soreness -- especially, if the soreness is due to a weight lifting routine. For this time period, exert not more than around 50% of the level of effort (weight, distance and speed) that caused the muscle groups to be sore. This is the very best way that you can avoid feeling much pain from the soreness.

2

Massage is the best thing to do to your muscles. When you exercise to exhaustion, tiny tears occur in muscle fibers. The body's natural response to these tears is inflammation. Massage helps reduce the amount of cytokines the body produces, which play a role in inflammation.Massage also seems to increase the amount of mitochondria in your muscle, which enhances the muscles' ability to extract oxygen.^[

3

^{Stretch the muscles out. This will also help to get the lactic acid out of your muscles. Waiting a few hours after a strenuous workout before stretching is not the best. Stretch after activity that caused the soreness to prevent becoming stiff.}

4

^{Ice the muscle indirectly. Doctors recommend icing the muscle or muscle groups immediately after activity to reduce inflammation and provide more lasting relief.[3]When icing a muscle or muscle group, it's best to wrap an ice pack in some sort of buffer — light cloth works well — before applying the ice.}

5

^{Apply heat. After the first day of soreness, heat can be used to help blood flow to the muscle. This will help rebuilding take place and provide some soothing relief.}

• Take a shower. Allow warm water to hit the muscles, relaxing them. Alternate with warm and cool water for a homemade hydrotherapy treatment.

6

Plan a proper diet including keeping hydrated. If your muscles are sore from intense activities such as weightlifting, your muscles are rebuilding themselves, needing water and lots of protein. Aim to take in 1 gram of protein per day for every pound of lean body mass you have.

• For example, a 160 lb. man at 20% body fat would want to take in approximately 130 grams of protein per day. This will speed up recovery times considerably, as well as prevent muscle loss from poor nutrition. Take Protein 15 to 45 minutes after workout for best results.

 7 

Take a bath or cold Jaccuzi. Fill your bath with warm water and a muscle relaxing liquid soap such as Radox. Stay in the bath for around 15 - 25 minutes for best results.

5 Healthy Protein Powder Alternatives

1. Gelatin

Gelatin boasts a whopping 7 grams of protein per tablespoon. Interestingly, the amino acid profile in gelatin is uniquely healthful. It contains a high percentage of glycine, an amino acid shown to improve sleep and may improve insulin sensitivity. Gelatin is also prized for improving digestion and soothing the digestive tract.

I only recommend gelatin from grassfed cows, which is Great Lakes Gelatin. My favorite way to eat gelatin is in my Tulsi Geleé. If you don’t want to eat homemade jello, you can purchase the Great Lakes Collagen Hydrolysate. This type of gelatin dissolves in liquid (it doesn’t set) and doesn’t really have any flavor. Stir a spoonful into your beverage.

2. Hardboiled eggs

Easy, healthy, quick, hardboiled eggs are the original fast food. The white provides quality protein made useable because it is paired with the nutrient-dense yolk. Always eat the white with the yolk – otherwise you are getting an incomplete protein. The yolk provides valuable cholesterol, fatty acids, and minerals.

When I’m preparing hardboiled eggs, I’ll make a whole dozen and put them back in the carton. Then I mark the carton with a big HB or a bright sticker so I (or other family members) don’t mistake these for uncooked eggs.

3. Pemmican

It’s nearly as much fun to eat as it is to say. This traditional meal-on-the-go provided early travelers and explorers with a nourishing combo of fat and protein. It always contains a mixture of tallow (fat) and jerky with some salt. You can find different varieties of pemmican, some with dried cherries or other natural flavor additions.

4. Cheese

It beats protein powder in both nutrition, convenience and flavor. Bone-building calcium, muscle-building protein and hormone-balancing saturated fat… processed protein powder can’t even come close to cheeses time-honored resumé. For a high quality fat and protein, source cheeses from grassfed cows (or goats or sheep), preferably raw milk cheese.

5. Raw milk

Milk: the original protein drink. It contains a synergistic balance of carbohydrates, protein and fat. Source RAW milk, which is a completely different thing than pasteurized milk. the factors that make raw milk so special.

It contains the live enzymes and bio-available vitamins that are destroyed during processing. Learn 

10 BEST FEMALE TRANSFORMATION PICTURES.

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BE FIT MOTIVATION

1)"I'm too far from my goal, so why start?"

Rut Buster: How about this for an incentive: Just by walking a little more every day, you can shrink your waistin 12 weeks. When formerly sedentary women consistently tallied a weekly average of 470 steps more a day -- that's about a five-minute walk -- than they had the week before, they lost a quarter inch from their waistlines without dieting. Whether you have a lot of weight to shed or a certain distance to run, break up your goal into smaller units, suggests trainer Tracey Mallett, creator of the Lose the Belly Flab DVD. Little victories, like dropping a pound a week or running an extra minute without stopping, will fuel your momentum.

2)"I hate cardio."

Rut Buster: Swap endless treadmill time for circuits, suggests trainer Jim Karas, author of The 7-Day Energy Surge. According to a study in the British Journal of Sports Medicine, circuit training beats aerobic exercise for building upper-body strength while giving an equal boost in cardio capacity. Try Karas's technique: Alternate one-minute sets of upper- and lower-body moves, resting for 30 seconds in between and doing each set with enough weight so that your muscles cry uncle at 10 reps

3)"I don't have the energy."

Rut Buster: Exercising at even a very easy pace will give you more energy than if you sit it out. A University of Georgia study of people who reported persistent fatigue found that those who rode a stationary bike three times a week at low intensity got a bigger energy boost than those who didn't exercise. In a follow-up study, the same cyclers maintained the extra oomph over the six weeks they kept exercising.

4)"I'm getting nowhere, so why bother?"

Rut Buster: First of all, swap the carrot for the stick. "You didn't gain 10 pounds in 10 days, so it might take a while to lose it," Karas says. "Be patient and visualize yourself in leaner days for positive reinforcement." Then look beyond the scale. "Remind yourself that the benefits of exercise -- being healthier, happier, and living longer -- are so much greater than the weight loss," says Kelly McGonigal, PhD, a psychologist at Stanford University. But if downsizing is your main motive, raise your game: Pick up your walking pace or add reps or sets. "You can't expect bigger results by doing the same thing," McGonigal says.

5)"I'm bored with my same old routine."

Rut Buster: Spicing up your steady sweat sessions with speed will wake up your mojo, a study in the Journal of Sports Science found. Exercisers who did 50-minute runs rated their enjoyment as much higher when they mixed in six 3-minute intervals. Is it time to expand your routine repertoire? Check active.com for sporty events near you, or get free workout podcasts at motiontraxx.com/gseriesfit.