10 Tips against muscle pain

When you can train nice and hard for a session, this of course feels great, but the effect afterwards is a lot less fun; the muscle pain! Ultimately, this annoying pain is unfortunately an inevitable consequence of heavy training and especially if you have certain fitness goals that you want to achieve. Although there is a good chance that you will suffer from this pain after a heavy workout, fortunately there are still a number of things you can do about it. There are various strategies you can use to prevent muscle soreness after your workout. To ensure that you can get the most out of your workouts without being unable to move your body the next day, we have listed 10 tips against muscle pain for you below!

Do a warm-up and cool-down

One of the best tips for muscle pain that we can give you is to warm up and cool down before and after your workout. By dynamically warming up 5 to 10 minutes before your training, you can improve the blood circulation in your muscles. This also means that your body is better prepared for the activities that follow and you will suffer less from muscle stiffness after training. As a cool-down, you can stretch lightly and move slowly to gradually relax your muscles. This way you will also significantly reduce the chance of muscle pain.

Drink enough!

You have probably heard that it is important to drink enough, but did you know that as an athlete this is even more important for several reasons? Besides the fact that you will sweat during a workout and your body therefore needs more water, water is also extremely important to prevent muscle cramps. To get the most out of your training and prevent muscle pain as much as possible, it is crucial to continue to drink enough during your training.

Make sure you get enough proteins

You probably know by now how important proteins are for athletes. Proteins are also known as the building blocks of muscles. If you want your muscles to recover and grow further after training, it is essential to consume protein-rich food after your training. The proteins will repair the mini tears in your muscles that occur during training. This reduces the risk of muscle pain and improves your muscle strength. They say that replenishing your protein within an hour of training is optimal for your recovery process, but regardless, it's important to ultimately get enough protein throughout the day.

Try stretching

When you dynamically stretch before your workout, you can increase the flexibility of your body and your muscles and at the same time prepare your muscles for movement. Static stretching, on the other hand, is something better done after training. This will help your muscles relax and improve your blood flow. This way you can ensure that you suffer less from muscle pain, as you help your muscles recover.

Get a massage

Many professional athletes regularly take a sports massage and of course they do this for a reason. By regularly having a massage, you can improve blood circulation in your body, reduce muscle tension and increase the flexibility of your body and muscles. A massage can reduce muscle pain by removing waste products from the muscles and shortening recovery time after an intensive workout.

Have active rest days

By now you know that rest days are important to give your body the chance to recover, but did you know that active rest days are even better? By still exercising lightly on your rest days you can promote blood circulation and loosen your muscles. This helps enormously to reduce your muscle pain and is therefore definitely recommended.

Gradual increase in exercise intensity

If you want to reduce muscle soreness, it is important that you gradually increase your training intensity. Many people want to train too hard too quickly, which puts them at greater risk of muscle pain and even injuries. By gradually increasing your training intensity, you at least give your muscles the opportunity to adapt to new loads, which greatly reduces the risk of muscle pain due to sudden overload.

Be consistent

If you only exercise occasionally, your body is not really used to it and you will have even more muscle pain. That's why it's so important to stay consistent with your training. Exercising regularly and gradually building up the intensity can help your muscles adapt to activity. This also reduces the risk of muscle pain in the long term.

Listen to your body

Finally, you should also just listen to your body. If you notice that your muscles are still extremely sore, it is important not to overexert yourself. In such cases, take a little extra rest or reduce the intensity of the training to give your muscles enough time to recover.

Reduce your chance of muscle pain with GT Nutrition supplements!

Do you want to get the most out of your training and yourself and at the same time significantly reduce the risk of muscle pain? Then try some of the best supplements from GT Nutrition! There are various supplements in our range that can help you reduce and sometimes even prevent your muscle pain.

For example, try our magnesium capsules or our BCAA supplement . Omega-3 fatty acids can also promote muscle recovery and reduce inflammation. All of this can help reduce your muscle soreness after training.

Do you want to take your sessions in the gym to the next level? Then take a look at our other supplements, such as whey protein , creatine or pre-workout , and make the most of your training!