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5 Tips for Combating Post-Workout Muscle Soreness

The day after a good workout, getting out of bed can be tough. If you went for a run, your legs might be stiff. If you did an upper-body strength training workout, your arms, chest and shoulders are probably sore. That’s a good thing; being sore means that you worked hard enough that your body is broken down and needs time to recover.


There are multiple ways to reduce aches and pains after exercise to recover quicker, so that you can get back to working out in no time. Here are some of our favorite tips for fighting post-workout muscle soreness:


1. Consume Some Protein

After a workout, protein is essential for helping muscles recover. Exercise causes micro-tears in muscle fibers, which leads to sore muscles. The branch chain amino acids (BCAAs) in whey protein helps your body build and repair muscle tissues. A 2016 study from Nutrition & Metabolism found that the branch chain amino acid leucine has a large impact on muscle protein synthesis. Muscle protein synthesis is the process of repairing broken down muscles. Try a scoop of BiPro protein powder or a bottle of BiPro Protein Water for 20-23 grams of delicious, clean protein.


2. Stretch out

Stretching before and after a workout is a great way to avoid injuries. As you work out, your muscles contract leaving them as in a shortened state; stretching can help reset your body, and ease post-workout soreness. Stretching after a workout can also help to eliminate lactic acid and increase blood flow which also help reduce muscle soreness.


3. Invest in a foam roller

If your lower body is sore after a set of wind sprints or leg day, try using a foam roller to ease pain in your legs. Foam rolling is a form of self-myofascial release or self-massage. It can assist in breaking up muscle knots, and boost blood circulation. Prevention laid out several exercises you can do with foam rollers to relieve pain.


4. Drink some tart cherry juice

Tart cherries are known for their anti-inflammatory effects, which makes them perfect for easing muscle soreness that comes with a workout. Try this tart cherry juice smoothie recipe packed with BiPro for an extra protein boost.


5. Take a contrast shower

You’ve probably heard of ice baths, where you fill a bathtub with ice and then lay in the frigid water to help your body recover quicker. Seriously though, who wants to do that?! Shape has laid out a more comfortable alternative: The Contrast Shower. All you have to do is alternate between hot and cold water in the shower. A minute or two of cold water should still help rid your body of lactic acid and when you can’t take the icy water anymore, just switch the faucet back to hot: No ice required.

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