Question: Hi Mike, I've just started back weight training after too many years and forgot how sore the first month or so can be! How can I stop the muscle pain?
Answer: The first step to take to help reduce muscle pain in the days after training, is to finish with a few minutes of cardio immediately after your workout. About 5 to 10 minutes of light cardio will do. If you've trained legs then use the stationary bike, or the treadmill, or go for a walk. If you've trained upper body, then use the rowing machine or ski erg. After that, spend about 5 to 10 minutes of light stretches on the muscles you've trained.
Your nutrition is the next step to take. After each workout, the sooner you begin your post workout nutrition the better.
When you get home take 1 serve of Vitamin C Protect. Or you can begin sipping on that before you get home, just add a serve to your water bottle.
The next habit you should be forming is having a post workout protein shake. Aim to have this no longer than 30 minutes after finishing training. For the fastest recovery possible add a 50:50 amount of Pure Dextrose and Pure Maltodextrin to this protein shake. About 25g to 50g of each of those is a good amount to use. The larger amount of carbs you use, the greater the support for recovery, and muscle development. If you're on a ketogenic diet or other carbohydrate restricted diet, and the carbs exceed your limits, then skip straight to the next step instead.
Along with your post workout shake take 3g to 5g of Micronised Creatine. This is the most effective time to take Creatine. Include 5g to 10g of Pure Glutamine. You can add this all to your shake if you want to, or just stir these amino's into a glass of water and drink them that way.
About 1 hour before bed, take 1 serve of Magnesium Restore, and 1 serve of Zinc Matrix.
A final step for maximum lean muscle recovery support, is to take one serve of Pure NZ Casein immediately before bed. Casein is a very slowly released protein source that may help your muscles with repair during sleep. Make sure to have it at least one hour after the Magnesium Restore and Zinc Matrix though, because Casein is high in Calcium and this may cause competition for absorption.