Have you ever had that feeling like your legs might give out if you bend them as you walk down the stairs, causing you to penguin your way down the stairs in fear that your thighs just might explode. Or crawl from one room to another so you didn’t have to stand up?
Have you ever found yourself staring at the toilet during your morning routine and saying to yourself, “I have to pee so bad……but maybe I’ll just go in the bathtub so I don’t have to try and sit down?”
Had to use the “buddy system” to get off a sports bra, put your hair up, or shampoo your hair after a particularly heinous upper body workout?
But hey, “ Never skip leg day”, right?
Whether you are coming from the couch and starting an exercise routine for the first time, or you’ve been in training for months or years and you’re starting a higher intensity level, the fact remains that there is bound to be some muscle soreness. I know I’ve been there. After a particularly intense crossfit workout (ummmm hello 240 lunges on top of a million reps of other things) I live in fear of what I call, the DOMS.
DOMS aka Delayed Onset Muscle Soreness is that pesky “Everything hurts and I’m dying” feeling that sticks with you a day, or sometimes into the better part of a week after an intense workout.
I follow some hard and fast rules so I can get back to high intensity workouts fast. This is of course on top of the usual hydration, good form, and healthy diet everyone should do anyway… And, obviously, this is what works for me and others I smash WODs with, but won’t work for everyone, every time.
NUMERO UNO: Preventative Supplementation: One of the best way to help with DOMS, is NOT to “wait it out”, but to get ahead of it with supplementation. The supplement that my husband and I take has not only changed our performance in the gym, but has helped speed up the protein synthesis and recovery of our muscles, and thus speeding up the DOMS so that is doesn’t last days.
BCAAs, Branch Chain Amino Acids, “consist of three essential amino acids: Leucine, Isoleucine, and Valine; all of which play a critical role in muscle development and recovery. The most important BCAA for muscle growth is Leucine due to its unique ability to act as a catalyst for muscle protein synthesis” In essence, supplementing with this formula daily, preferably pre workout, helps increase the rate of healing of those microfiber tears that your muscles are undergoing when you exercise.
You can find our supplement HERE
TWO: Protein, brah: If you are someone looking to increase muscle mass and lean muscle, you may be interested to add some protein into the mix. While there are loads of brands from which to choose, we have to be careful of what “fillers” are involved. The two typical brands I’ve researched for their purity, concentration, and quality of protein, are SFH (Stronger, Faster, Healthier)available HERE and Native Whey from Ascent, available HERE.
Ascent has a blend you take at night with BCAAs in them. So, FEED THE MACHINE with protein, but be careful not to overdo it!
And C: STAY MOVING! Don’t let your muscles stay stiff. Plan and active rest day after an intense workout. Walking, yoga, swimming, MASSAGE(hint hint), or light cardio can help your muscles recover more quickly.
So get to supplementing, and get back to it!