Use Science to Beat those Sore Muscles . . .
Before they're Sore
by Bill AmesA lot of this article is going to sounds like an ad, because I truly believe that the product Endurox R4 does the job better than anything else I've tried. While the links to Endurox R4 do provide a bit of additional income to the HikePA web site fund, the information is sound, and I do offer alternatives if you don't want the commercial product . . . in the mean time, here's a $10 coupon from Brigade Quartermasters :-) Everybody gets sore muscles, and we all generally treat them after the fact . . . sure Advil and hot water may help, but wouldn't it be better to prevent them in the first place? Nutrition and science can help get you better results and less muscle stress . . . without compromising the results you're looking for. If you already have sore muscles, heat, re-hydration or non-steroidal anti-inflammatory drugs are generally the best treatment. To prevent them in the first place, though, is the aim of this article. Muscles get sore because of a build-up of waste products, and if you eliminate this build up, you eliminate the soreness. Much like sports drinks such as Gatorade help to prevent dehydration, but taking in the right amino acids, proteins and vitamins can help to prevent the build up of lactic acid, which causes muscles to become sore. Most sports drinks simply don't do this. Endurox R4 is a scientific mix of amino acids, carbohydrates and protein optimized for sports performance. The Endurox R4 mix is available in a variety of flavors, and it really does work as advertised. See links on this page if you want to buy it online. The creator of Endurox, sports scientist Ed Burke, insists that the exact formula isn't essential for casual athletes. Personally, I like the retail Endurox products because I play hard, but sometimes it's fun (and cheaper!) to "do it yourself". Anybody who's seriously used sports drinks knows how much they can improve your energy and performance. Likewise, having the right fuel available to your muscles affects how well they recover---and how sore you will be after your workout. A mix of protein and carbohydrates gives your muscles the materials they need, and if taken in the right ratio at the right time, the results will surprise you. Make your own 4-1 carb-protein snack mix . . . here's one way: 1/4 cup salted peanuts
1/4 cup roasted soybeans
1/2 cup craisins or raisins Yes, it's basically GORP, and sometimes the old tried and true foods are exactly what you need. GORP is not only tasty, but it's got the protein and carb ratio recommended for peak replenishment of your hungry muscles. Eat 1 gram for every pound of your body weight within an hour of stopping your workout. Wash it down with your favorite sports drink for a complete solution. Another way to get the right mix is to eat something like pasta with salmon, or even a chicken burger. As long as you read the nutrition labels and do the math, the results will be beneficial. The trick is to get the right balance of carbs and protein (4-1) when you need it, which is within an hour of your workout. Eat a gram of food for every pound you weigh. You can use the information on nutrition labels (see below) to help you make your own mixes and meals. Peanuts and soybeans are high in protein, and they also have some carbs. Add sugar or other carbohydrates to balance the mix in a 4-1 ratio, and you've got your own solution. For the vegetarians out there, non-fat dry milk and soy also excellent sources of protein . . . So what about the real Endurox R4 . . . does it work? In a word, yes. I've tried all kinds of fads and "tried and true" foods, supplements, exercises and more. Endurox R4 is the first nutritional solution I've found to be effective in not only boosting performance while active, but in substantially reducing the recovery time after a tough workout. I usually stay sore for a few days after a tough workout, but when I use Endurox, I hardly get sore at all, yet I still feel the benefits of the workout. The difference is that my muscles now have the building blocks they need instead of cannibalizing themselves and making lactic acid and other by-products. Here's a link to The Vitamin Shoppe, which sells Endurox for about 2/3 what it costs in stores . . . buy it here to help HikePA pay for the site :-)
The science of this stuff is fairly straightforward, and you can read all about it in magazines like Outside, but from my experience, Endurox R4 works as advertised. Much like sports drinks give you the energy you need when working out, Endurox gives your muscles what they need after you stop working out and start to recover. It is very important to read the directions on this stuff, though, since you need a specific amount within a certain time frame for it to be effective--otherwise, you're just taking in empty calories. I've gone so far as to duplicate the formula using over the counter supplements, soy and sugar, and it works well, but I think the time it takes to make negates any savings, so I usually buy my stuff from the Vitamin Shoppe. | 