By Feeling lethargic and a lot less energetic in strength and capacity, is very normal after hard exercise. I’m not sure if you are referring to weight training or cardio endurance, but both can produce a lot of same symptoms post exercise.
A lot of your planning, when it comes to nutrition and exercise, needs to keep this in mind. Structuring your workouts accordingly, so you are not targeting the same muscle groups consecutively, is a very wise choice. You will also have to revisit your nutritional and supplementation needs to help you overcome these naturally occurring factors.
One thing you should be aware of, is that weakness, exhaustion and DOMS post exercise, can leave us all susceptible to injury, therefore, we will need to be wise about the activities following the particularly hard training. There is nothing worse than taking 2 steps forward, and 5 steps backwards because of an injury.
Below I’ll highlight a few steps you can take in order to decrease exhaustion and any muscle soreness. It’s worth trying a few and seeing what will work best for you.
4 powerful strategies to decrease muscle soreness and post exercise exhaustion.
- Use caffeine to your advantage.
Caffeine has been used by athletes and heavy-duty trainers for a very long time, because of its enormous benefits on endurance and strength training. It’s well known for muscle damage recovery. You can use this as a strategy to assist in the post workout DOMS and accelerate the recovery process. Use capsule formed tablets, as they are a lot stronger, and work better – although a good, strong coffee is great as well. - Use BCAA for increases in power and reductions in soreness.
I’ve been using BCAA for such a long time, and I recommend them to anyone, not only for their ability to combat soreness, but also in the healing of sore muscles, and an increase in strength and endurance when performing exercise. They are perfect for anyone training fasted – as it provides the extra benefit of strength and power in the absence of food. It’s also great for retaining and building muscle mass.
It works so well because of its ability to increase muscle protein synthesis. Use it before and after training in order to benefit from its effect. - Try some preconditioning of the muscles in order to reduce soreness.
I highly recommend that you not only warm up but cool down during each and every session. This pre-empts your muscles to work out, as well as cool down. You can try body weight exercises before you train or use extremely lighter loads. It’s been said that the reason why this is helpful because it increases sarcomeres and causes adaptations in the inflammatory response. Those extra sarcomeres reduce the strain on muscle fibres during the second bout, leading to less muscle damage.
When it comes to cooling down, allow yourself time to stretch out the muscles to release any tension. Follow up with a good walk to further decrease this. - Try blueberries and tart cherries.
Because these two fruits are high in antioxidants, they can significantly reduce muscle soreness, damage and pain after intense training.
Scientists say that the anti-inflammatory compounds of these fruits help to remove waste products (or the term garbage) that is produced during intense training, when these waste products have disappeared, the body is better able to repair tissue. Try to consume either one of these juice forms on training days, preferably a couple of hours before your session. Just don’t consume it with milk as proteins in milk inhibit the antioxidant activity in the body.
See how you go with trying a few of these alternatives when you do exercise intently. A good plan of action would also be to make sure you get adequate amounts of protein, and allow for recovery periods as much as you need to. We all need to factor in quite a number of rest days in between training, so that we can recover and begin to perform more optimally the next time we train. If you appreciate this, why not stick with my ranting via my website or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.
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