Sign up to save your podcasts
Or
Share Ep #081: How to Deal with Muscle Soreness
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
Ep #081: How to Deal with Muscle Soreness
Hello and welcome back to the Sexyfit Podcast!
Let’s talk today about what to do when you are sore and why you actually get sore.
The common opinion is that lactic acid is the # 1 fitness enemy and it causes us to be sore. Well, that is not the case.
Our body doesn’t actually produce lactic acid, but something that’s called lactate. Our body’s pH is too high for lactic acid to exist at all and lactate doesn’t make your muscles more acidic. Not only that lactate doesn’t get your muscles sore, but its production helps to ease muscles’ mid-workout burn. So let’s quickly look at the science of things.
When you perform a high intensity workout, like strength training or circuit, your body demands a ton of fuel, which it gets from breaking down carbs and glycogen to produce a high energy compound called the ATP. ATP is then further broken down, it releases energy and produces other molecules like hydrogen throughout your muscles. It’s actually the hydrogen ions that are causing the soreness. When hydrogen builds up in your muscles, it causes a drop in your body’s pH making it more acidic. It then interferes with your muscles fiber’s ability to contract, which means this is what’s causing the mid-workout burn. It’s not lactic acid at all.
Everyone thinks it’s lactic acid because somewhere in 1920s scientists observed it and then it turned into a myth.
We need to understand that muscle soreness is caused by producing minor tears in you muscle that cause the overall swelling. Everything has to do with the fact that your muscle fiber is tore and needs some recovery time.
In order to speed up your recovery from soreness, you can use adequate supplementation, adequate resting time or you can help ease the soreness with a foam roller. The best recovery supplement is glutamine taken before you go to bed. As for the proper rest, I recommend at least three rest days per week and not working out the same muscles back to back.
There you go ladies, this is the myth of lactic acid quickly debunked, and what to do when you are sore. Enjoy your weekend!
With love,
Zlata
FREE RESOURCES:
7 Day Blueprint: A 7- day jumpstart to help you lose up to 7 pounds and learn anything you need to know about living Sexyfit. Fire up your metabolism, shed fat without starving, yo-yo dieting, and taking weird weight loss pills. Get it HERE: www.sexyfit.com/7dayblueprint
Sexyfit Private Community on Facebook. Surround yourself with people who believe in you! Become a part of Sexyfit Group today. Join in at www.sexyfit.com/group
View all episodes
By Zlata SushchikHello and welcome back to the Sexyfit Podcast!
Let’s talk today about what to do when you are sore and why you actually get sore.
The common opinion is that lactic acid is the # 1 fitness enemy and it causes us to be sore. Well, that is not the case.
Our body doesn’t actually produce lactic acid, but something that’s called lactate. Our body’s pH is too high for lactic acid to exist at all and lactate doesn’t make your muscles more acidic. Not only that lactate doesn’t get your muscles sore, but its production helps to ease muscles’ mid-workout burn. So let’s quickly look at the science of things.
When you perform a high intensity workout, like strength training or circuit, your body demands a ton of fuel, which it gets from breaking down carbs and glycogen to produce a high energy compound called the ATP. ATP is then further broken down, it releases energy and produces other molecules like hydrogen throughout your muscles. It’s actually the hydrogen ions that are causing the soreness. When hydrogen builds up in your muscles, it causes a drop in your body’s pH making it more acidic. It then interferes with your muscles fiber’s ability to contract, which means this is what’s causing the mid-workout burn. It’s not lactic acid at all.
Everyone thinks it’s lactic acid because somewhere in 1920s scientists observed it and then it turned into a myth.
We need to understand that muscle soreness is caused by producing minor tears in you muscle that cause the overall swelling. Everything has to do with the fact that your muscle fiber is tore and needs some recovery time.
In order to speed up your recovery from soreness, you can use adequate supplementation, adequate resting time or you can help ease the soreness with a foam roller. The best recovery supplement is glutamine taken before you go to bed. As for the proper rest, I recommend at least three rest days per week and not working out the same muscles back to back.
There you go ladies, this is the myth of lactic acid quickly debunked, and what to do when you are sore. Enjoy your weekend!
With love,
Zlata
FREE RESOURCES:
7 Day Blueprint: A 7- day jumpstart to help you lose up to 7 pounds and learn anything you need to know about living Sexyfit. Fire up your metabolism, shed fat without starving, yo-yo dieting, and taking weird weight loss pills. Get it HERE: www.sexyfit.com/7dayblueprint
Sexyfit Private Community on Facebook. Surround yourself with people who believe in you! Become a part of Sexyfit Group today. Join in at www.sexyfit.com/group