{"id":16430,"date":"2016-04-19T08:25:42","date_gmt":"2016-04-19T15:25:42","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=16430"},"modified":"2021-07-19T07:06:30","modified_gmt":"2021-07-19T07:06:30","slug":"how-to-prevent-relieve-sore-muscles","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/how-to-prevent-relieve-sore-muscles\/","title":{"rendered":"How to Prevent &#038; Relieve Sore Muscles"},"content":{"rendered":"<h2>Delayed Onset Muscle Soreness Prevention and Relief<\/h2>\n<h4>by Samantha Coogan, MS, RDN, LD<\/h4>\n<p>Delayed Onset Muscle Soreness (DOMS) is the feeling you typically get the morning or two after a workout. Your muscles take some time to feel the intensity of your previous day\u2019s workout. That\u2019s why you can usually do 100 lunges without thinking about it, then regret it for the next two days. But here are some ways to prevent excessive soreness and relieve some of the aches (because it\u2019s still a good thing to be sore).<br \/>\n&nbsp;<br \/>\n<strong>Be sure to eat a pre-workout snack.<\/strong><br \/>\n\u2022 Go for a low-fat, higher carb snack and then add in some <a href=\"https:\/\/www.onnit.com\/dolce-whey\/ target=\" _blank\"\"=\"\"><strong>whey protein isolate<\/strong><\/a> to maximize protein synthesis and prevent protein breakdown before your workout even starts (having protein already available will make post-workout recovery easier \u2013 timing of protein is super important).<br \/>\n\u2022 1 scoop of <a href=\"https:\/\/www.onnit.com\/dolce-whey\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>whey protein isolate<\/strong><\/a> with a handful of berries or a piece of fruit is usually a great pre-workout snack.<br \/>\n&nbsp;<br \/>\n<strong>Warm up and cool down<\/strong><br \/>\n\u2022 Stretching and slowly warming up and cooling down will prevent you stressing and overtaxing the muscles and heart.<br \/>\n\u2022 This includes foam rolling to help lengthen the muscles.<br \/>\n&nbsp;<br \/>\n<strong>Stay hydrated<\/strong><br \/>\n\u2022 Keep yourself hydrated during your workout by taking a water break every 15 minutes.<br \/>\n&nbsp;<br \/>\n<strong>Replace Electrolytes<\/strong><br \/>\n\u2022 If you\u2019re a heavy sweater (like me), be sure to replace your essential electrolytes (sodium, potassium, phosphorous, etc.) as they regulate heartbeats, muscle contractions and nerve function.<br \/>\n\u2022 Do this by consuming seeds, citrus fruits and green leafy vegetables and pink Himalayan sea salt.<br \/>\n&nbsp;<br \/>\n<strong>Eat a Post-Workout Snack<\/strong><br \/>\n\u2022 Go for about a 3:1 carb-to-protein ratio to help restore lost nutrients and replenish glycogen stores.<br \/>\n\u2022 You can do this with a Greek yogurt, berries and a drizzle of honey.<br \/>\n&nbsp;<br \/>\n<strong>Get a Deep Tissue Massage<\/strong><br \/>\n\u2022 This will help break up knots and increase circulation.<br \/>\n\u2022 Warning, it will be a painful session, but you\u2019ll feel amazing in the days following.<br \/>\n\u2022 Massages are necessary for proper recovery to help break up scar tissue.<br \/>\n&nbsp;<br \/>\n<strong>Take a Cold Shower<\/strong><br \/>\n\u2022 Colder showers help reduce inflammation to the muscles.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15477\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><br \/>\n<a href=\"http:\/\/shop.thedolcediet.com\/The-Dolce-Diet-3-Weeks-to-Shredded-revised-p\/r3w2s.htm\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-16276\" src=\"\/blog\/wp-content\/uploads\/2016\/03\/3-weeks-to-shredded-shop-banner-960x375.jpg\" alt=\"3-weeks-to-shredded-shop-banner\" width=\"620\" height=\"235\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Delayed Onset Muscle Soreness Prevention and Relief by Samantha Coogan, MS, RDN, LD Delayed Onset Muscle Soreness (DOMS) is the feeling you typically get the morning or two after a workout. Your muscles take some time to feel the intensity of your previous day\u2019s workout. That\u2019s why you can usually do 100 lunges without thinking [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16434,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[6,1817,1818,34],"class_list":["post-16430","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-mike-dolce","tag-prevent-sore-muscles","tag-relieve-sore-muscles","tag-the-dolce-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Prevent &#038; Relieve Sore Muscles - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/how-to-prevent-relieve-sore-muscles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Prevent &#038; Relieve Sore Muscles - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"Delayed Onset Muscle Soreness Prevention and Relief by Samantha Coogan, MS, RDN, LD Delayed Onset Muscle Soreness (DOMS) is the feeling you typically get the morning or two after a workout. Your muscles take some time to feel the intensity of your previous day\u2019s workout. 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