Tuesday 160607

As many rounds as possible in 15 minutes of:
250m row
5 Burpee muscle-ups

Post rounds to BTWB

Joel, Erin, Jen, and Trevor. I don't think they are all that close in height.

Joel, Erin, Jen, and Trevor. I don’t think they are all that close in height.

After Friday’s Back squat workout and yesterday’s front squat from the ground workout it’s inevitable that our legs might feel a touch sore.  So what to do on days that we wake up really sore or know that what we just did is going to leave us sore over the next couple of days?  

There are ways to reduce post workout muscle soreness.  From the minds over at The Poliquin Group here are a few ways to help accelerate recovery.

Caffeine.  In addition to being a useful for starting your day off, caffeine is also an effective in reducing delayed onset muscle soreness or DOMS.  DOMS is the reason a workout hurts more 48 hours after being done versus 24 hours. The recommended dose is 5mg/kg of body weight pre workout to reduce muscle soreness.  

Add some Ginger to your cooking.  2 grams of ginger has been shown in recent studies to reduce inflammation that coincides with intense muscle damage.  

BCAA’s.  Branch Chain Amino Acids aid in protein synthesis and reducing muscle breakdown as well as assist in conserving tissue during intense training.  

Training more often can also help in reducing DOMS.  The first workout may be a killer but continuously training will condition the muscles to be better prepared for the type of workouts performed inside the gym.  It may seem impossible to move a few days after a really intense workout, but the best thing to do is get up and move around and get back into the gym.  

For more great advice click HERE to read the full article at The Poliquin Group’s website.

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