How does delayed onset muscle soreness work?

Question by Russell2158: How does delayed onset muscle soreness work?
Delayed onset muscle soreness. Is it a sign or something that the muscle experiencing it is becoming stronger? Anyway, i heard if you do warm ups before some strenuous exercise it’ll be reduced. But does that actually reduce muscle fitness gained?
Oh yes, are push ups eccentric or concentric contractions?

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Answer by Chaitanyazdude
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One Response to “How does delayed onset muscle soreness work?”

  1. La Nutritionista says:

    I’m a Cert. Nutritionist and this is what I tell my clientel.
    Numerous things are taking place after working out the muscles. Have you heard of the saying “rip and repair?”
    Make sure you repair your muscles with what they’re made of. Protein (aminos) and vitamins. Lack of can cause a catabolic reaction, the break down of tissue. You’re muscles eat themselves. Exercise causes you to use more nutrients than someone sitting on the couch. The mineral magnesium is needed to help the muscles relax and aid in recovery. Women really need this to help relax their cramping, contracting muscles at that time of the month. Get magnesium from food in dark leafy veggies (ie spinach, greens) and nuts, esp. almonds (higher than greens!). Another reason for delayed soreness is lactic acid. Do this: Rub the palms of your hands together real fast. What is happening is heat, caused by friction. If you kept doing this you would possibly get a blister. Inside the blister is a liquid, lactic acid, that doesnt hurt until popped. When oxygen hits it it burns. This same reaction takes place in the muscles but there arent the blisters and the oxygen is already there to help cause the burn. Glutamine, an amino, can help neutralize this pain. Even buffed, muscular people who work out often can get this esp. when they change up the way they move a muscle group. Like changing the position/direction with your hands when you were rubbing them together. When you work out you need to think differently. Not “what can I do to be anabolic (build up muscle)” but “what can you do to prevent catabolic (break down)”. Make sure you get your protein, aminos and antioxidants. Timing is important too. It is proven that 45 mins into your workout that your muscles want to recover. Working out longer can be more harm than good, making you become catabolic. You can prevent this if you want ot work out longer. Just passify your muscles with apx 10grams of protein diluted in a water bottle at the 45 min mark. After the workout do apx 40g (most guys can handle per serving, 25g for women) in a powder/liquid form. (More is not better. Too much protein can become stored fat) Food takes 2-3 hrs to breakdown and get to the muscles and then they are already catabolic. Drink plenty of water and try to say away from caffeine which 1) dehydrates you 2) is a vaso-constrictor (shrinks blood vessels diameter 3) depletes your minerals esp. the much needed magnesium (girls, that’s why they tell you to stay away from caffeine at that time of the month). You want your muscles to dialate, open up, so nutrients get to muscles for improved recovery. Hence NO2 supplements. Yes, soreness is a sign of recovery. If you aid the recovery as mentioned you will notice increased strength. Remember, taking more protein doesn’t make you bigger, justs aids recovery and preventing loss of muscle. Heavier weights do, “rip and repair” more. Lack of protein can make you smaller. Best of luck and enjoy your veggies! :o)


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