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how to reduce muscle soreness and recover fastly

the muscle soreness can really be intimidating when you are just starting to workout, it can caught you off guard and can even scare you from ever working out again.

there are usally two types of soreness.
•Acute Muscle Soreness
•Delayed Onset Muscle Soreness

Both of them have similar characteritics but D.O.M.S(delayed onset muscle soreness) is the one you really need to worry about.

The soreness you've experienced during your workout is acute muscle soreness due to lactic acid that has build up in your muscles, with enough rest you won't feel pain.
After 20-48 hours you'll experience D.O.M.S, this is where you feel intense pain on the muscles you've trained, this soreness is inevitable and is a good thing.

Soreness is caused mainly due to the tears of your muscle fibers during your workout resulting in pain.

Caffeine

Research has shown that intake of caffeine before excercise has reduced soreness 48 hours post-workout, but this also has flip side of having to ingest 400 milligrams of caffeine one hour before your workout, which is equivalent to 4 cups of coffee.
many of you might not consider this option, I'm just saying that this option exists.

Omega 3-Fatty Acids And Taurine

Another good suplements would be omega 3-fatty acids and taurine. Daily intake of 4 grams of omega 3-fatty acids and 50 milligrams of taurine is shown to reduce soreness.

Get Yo Protein!

I'd like to exaggerate this one as much as I could, drinking a protein shake 30 minutes before the workout has shown to decrease muscle soreness.
So next time you hit the gym don't forget your pre-workout protein shake.
Your protein intake should be around 1.2 to 2.1 grams of protein per 1 kg of your weight.

Foam Rolling

well there isn't enough data backing this up, but some do exist. The idea is to foam roll the muscles you've isolated for atleast 10-20 minutes.
Considering it's cost and simplicity, you should definetly give it a go.

Isometric Conditioning

Isometric excercises, excercises under load without any movement, like holding still a bicep curl or holding yourself at the top while doing pull-ups, or even negatives are considered to be isometric excercises.
According to a study conducted in 2019
10 - three seconds max Isometric holds two days before Eccentric Training did reduce the severity of muscle soreness.
make sure to do isometric excercises 2 days before getting into your main workout.

Consistent Training

The best way to tackle soreness would be Consistent Training but that doesn't sound great however, the more you train your muscles the less and less sore they get, in some cases subjects who were trained frequently, at some point, have experienced no soreness at all.
your body keeps adapting itself to your workout, as this would explain why isometric training is effective in reducing soreness before doing eccentric excercises.
Now with that said, the opposite can also happen. lets say you haven't trained for one whole month, then you hit the gym and do your regular workout, though it was your regular workout the soreness will be so intense that you'll have trouble doing your day-to-day activities like, sitting on toilet, climbing the stairs.

muscle soreness(my first blog)