{"id":2065,"date":"2014-04-04T19:49:17","date_gmt":"2014-04-04T19:49:17","guid":{"rendered":"http:\/\/club.runthrough.co.uk\/?p=2065"},"modified":"2021-11-10T04:39:17","modified_gmt":"2021-11-10T04:39:17","slug":"how-to-minimise-muscle-soreness-whilst-training-longer-and-harder","status":"publish","type":"post","link":"https:\/\/club.runthrough.co.uk\/how-to-minimise-muscle-soreness-whilst-training-longer-and-harder\/","title":{"rendered":"How to minimise muscle soreness whilst training longer and harder"},"content":{"rendered":"<p>How do you find out what supplements will benefit you in a growing world of names and companies selling the stuff? From <em>&lsquo;Chromium Picolinate&rsquo;<\/em> to <em>&lsquo;Hydrolysed Beef Protein&rsquo;<\/em> to <em>&lsquo;Whole Psyllium Husks&rsquo;<\/em> amongst other products, which, to the untrained eye look like they&rsquo;ve been written in hieroglyphs.<\/p>\n<p>Is it easy to think that purchasing Whey Protein from Holland &amp; Barrett&rsquo;s and drinking the gloopy, unforgiving &lsquo;chocolate&rsquo; flavour substance after a workout will aid recovery and put an end to walking like a plank of wood (not that wood walks of course, unless you&rsquo;re Matt)?<\/p>\n<p>Well, whilst I&rsquo;ve been training for my first ever <a href=\"https:\/\/www.runthrough.co.uk\/10k-runs-uk\/\"><strong>10k run<\/strong><\/a>, I decided to test out a few products on the market and see what effect they had on my recovery and performance. The products I tested are; <em>L-Glutamine, Creatine Mono-Hydrate<\/em> and <em>Whey Protein Isolate<\/em>. Here&rsquo;s why and what happened;<\/p>\n<ul>\n<li><em style=\"color: #000000;\">L-Glutamine<\/em> is supposed to reduce onset muscle soreness (basically when your muscles feel like rusty cogs in dire need of a squirt of WD40). Lo and behold I wasn&rsquo;t sore once, even after sprint training (mornings) and heavy weight sessions (evenings). Fantastic, I thought, but is this attributed to taking L-Glutamine alone, since I was consuming other products. So, for the second week I decided to stop taking L-Glutamine altogether. It seems that L-Glutamine was the reason for the lack of onset muscle soreness (OMS) in the first week, due to the fact that after a good session in the gym and on the road, my calves just plain refused to carry me up the stairs for a couple of days.<\/li>\n<li><em style=\"color: #000000;\">Creatine Mono-Hydrate<\/em> is reported to minimise OMS as well as helping to increase the power, strength and growth of the muscles. Obviously, this didn&rsquo;t do much for me in the way of stopping me from walking like I&rsquo;d just had an accident in the second week, however, when I upped the dosage in the third week, it felt as though my legs were telling me to run everywhere and do 100 heavy squats! Now! GO!! I felt like I had a lot more explosive power in my legs, which was great for training.<\/li>\n<li><em style=\"color: #000000;\">Whey Protein Isolate<\/em> is meant to be the best kind of supplemented protein at an affordable price. As we know proteins form the building blocks for muscle growth and repair. Since I was performing weights as well as running, I thought it was a standard, top of the shopping list, kind of product to buy. However, from what I found, it couldn&rsquo;t be further from the truth. I started the programme off at 12st 2lb, after 3 weeks I was a hefty 12st 8lb and as I looked far leaner than previously, I knew this wasn&rsquo;t fat. This was far too much weight for me to carry if I wanted to run a decent 10k time. As soon as I &lsquo;came off&rsquo; the protein I went back down to 12st 3lb and left it in the naughty corner of a cupboard somewhere.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Another common mistake people make when purchasing protein products is that they don&rsquo;t look for the carbohydrate content in them. One day I travelled home to find that my sister had joined a gym and purchased what she thought was protein powder! To be honest, at first glance it did look like a big old tub of protein, ripped guys and slender girls covering the tub from top to bottom. That is, until I looked at the nutritional information, 16grams of carbs! Granted they weren&rsquo;t sugars, but the thing was a meal replacement!<\/p>\n<p>Personally, whilst training for a run, I will never supplement protein again. I&rsquo;m not saying its bad for you, for some people it may have its benefits, but based on my experience I would stick to L-Glutamine and Creatine Mono-Hydrate. Then again, I have a protein rich diet, which mainly consists of peanut butter (love it), chicken and fish (sometimes on the same plate), if you&rsquo;re a vegetarian then you may want to try hemp protein powder.<\/p>\n<p>The weights and measures I found to work the best are;<\/p>\n<p><em>L-Glutamine<\/em> &#8211; 10g every 3 hours you&rsquo;re awake.<\/p>\n<p><em>Creatine Mono-Hydrate<\/em> &#8211; 7g upon waking and before bed.<\/p>\n<p>I bought these supplements from myprotein.com as well as a bottle\/shaker to drink them from in total they came to around &pound;25 and will last for 2-3 week, the creatine will last a lot longer (the L-Glutamine and Creatine Mono-hydrate costs &pound;10.18).<\/p>\n<p>Thanks for reading,<\/p>\n<p>Gareth<\/p>\n<p>If you have any thoughts or questions write in the comment box below or email me on me@garethcrook.co.uk<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How do you find out what supplements will benefit you in a growing world of names and companies selling the stuff? From &lsquo;Chromium Picolinate&rsquo; to &lsquo;Hydrolysed Beef Protein&rsquo; to &lsquo;Whole Psyllium Husks&rsquo; amongst other products, which, to the untrained eye look like they&rsquo;ve been written in hieroglyphs. Is it easy to think that purchasing Whey [&hellip;]<\/p>\n","protected":false},"author":236,"featured_media":2070,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":""},"categories":[5,16,17],"tags":[],"_links":{"self":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/2065"}],"collection":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/users\/236"}],"replies":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/comments?post=2065"}],"version-history":[{"count":5,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/2065\/revisions"}],"predecessor-version":[{"id":6886,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/2065\/revisions\/6886"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/media\/2070"}],"wp:attachment":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/media?parent=2065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/categories?post=2065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/tags?post=2065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}