siphokazimsiza's Journal, 20 Jul 16

After 3 days, if you keep on exercising your muscles will be sharp!!! 

Awesome, today is day 3 so i should get relief soon. The squats are a killer. Thanks Leksie. 

Yep... :-) Today my hammies are aching, because of the dead lifts I did yesterday! 

Your muscles will feel the burn initially but then the stiffness and soreness is not that bad. There are some steps to take to ensure minimal pain and faster recovery time. Always have a Whey Protein Shake within 20 minutes of your workout and have one before you sleep. The protein will be used to repair your muscles. Get enough sleep because sleep plays a vital role in recovery. If you take supplements, take 5g of creatine about an hour before your workout and you can also add some to your post workout shake. 

Thanks BBO, I've employed the services of a personal trainer from today so He'll advise as well as i don't know much about the protein shakes and stuff. I was gyming with a friend the past 2 days and i'm worried to injure myself due to bad form. Leksie, i have deadlifts today. 

If the pain is severe you can take a anti inflammatory like mylan diclofenac. Cheap as chips and will bring good relief. You can get it over the counter, just check with your pharmacist that it is ok for you to take and wont clash with any other chronic medication you might be taking. Warm bath with half cup Epsom salts also works well. Another option is a pain relief gel such as Voltaren or Reparil Gel. DOMS (delayed-onset muscle soreness) is a bugger but if it was easy to build beautiful muscles everybody would walk around with good bodies.Good luck! 

Do your homework on protein shakes before buying what a personal trainer recommends. I've found that many of them will try to sell the one with the biggest profit margin rather than what offers the best results. Local brands will always cost cheaper than imported brands and this does not mean that local is lower quality. Try looking at protein shakes that offer under 4g of carbs and over 30g of protein per serving. These would be lower in calories. Mix them with water and not milk. Personally I use Pro Nutrition Whey Fusion because of the price, quality and taste factor. 

Thank you for the advice. LCFF, the pain is not severe yet but i'll buy the anti inflammatory just for backup. Thanks BBO, i will do so, or maybe just buy your one since you've done the research already. I need one with as little carbs as possible as I eat low carb as well. Thanks all, this site is awesome.