Quads in a lot of pain :( How to avoid it after legs workout?!
Question: Quads in a lot of pain :( How to avoid it after legs workout?
I do leg press with 45 pounds on both sides.
pS: my wt is 180 pounds and height is 5 feet 9 "
I will mark the best answer:)
Answers:
Best Answer - Chosen by Voters
You need protein, and since you just started, lots of it. I can't remeber the ratio for body weight to protein needed at the moment, but after you come home from the gym blend together powdered protein with soy milk, and that shoud reduce the sorness. When you exercise, your muscles form tiny rips in them, allowing proteins to fill in thoes gaps forming new muscle. When you have plent of protein, mixed with good nights sleep, you should be feeling alot better in the morning. Now because you just started, even if you do this, you'll still be a bit sore because your body isn't quite used to this but eventually the feeling will go away. And after you exercise STAY AWAY FROM SOLID FOOD. Your blood is still running though your kegs, not your stomach and you will not digest it properly, wait about 45-60 minutes before a meal. And that includes meat, even though it is a rich source of protein, it needs to digest completley before the protein is absorbed. You need to take in protein quickly, and liquid protein (along with any other liquid suplement) will always absorb faster than solid suplements.
Sorry if this answer is a bit to long, or you already new this, but it's important. Hope I helped :)
Experience
Well you started a few weeks ago so your body is still adjusting. Strecthing is definitely #1. However I reccomend lifting lighter and going through more cardiovascular excirses such as running, or biking to build up your leg strength. Get plenty of sodium and magnesium in your diet and be sure to replenish your body with water and protein after every work out.
Good luck.
EMT/Triathelete/Ironman Champion