Is Muscle Soreness Really Needed?

For many bodybuilders, athletes that compete and guys who just want to exercise, muscle soreness after a workout equals a “good” workout. If your muscles are not sore the next day or the day after tomorrow, you probably did not work enough, that what many of us have been taught to believe, anyway. But is it really true? Is it necessary for us to train hard enough so that every time we work out, our muscles are sore? Let’s find out.

For years, fitness and medical experts believed that pain in the muscles are the result of lactic acid building up after intense workouts. Lactic acid is produced when you exercise or lift with great intensity, when the muscles are screaming for more oxygen than the blood can offer at that time. Because the body can not carry oxygen the muscles want, it makes up for it by starting another process, which operates in the absence of oxygen. Lactic acid is a byproduct of this process. And since it is an acid, it makes us “feel the burn”.

So while on the surface, it seems reasonable that lactic acid may be the culprit that causes muscle pain after exercise, but that is not the case. In fact, lactic acid gets washed out of the muscles rather quickly, It doesn’t hang around for hours or days. But here we are talking about muscle pain that does not show up anywhere for a minimum of 8 to 36 hours after we train. So, if not lactic acid that causes the pain, what is it?

Modern science points to micro-traumas…

Summer time usually means it is barbecue season, when people think about firing up the grill and cook the burgers, tasty dogs, ribs and more. There’s nothing like the taste of a juicy hamburger, grilled sausage or hot dog, dripping with flavor. Yes, indeed, it is a taste that can not be beaten. But like so many things we love, the rich flavor of barbecue come with some disadvantages as well. Most barbecue meats are rich in fats and processed meats like hot dogs and sausages are loaded with diet crushing sodium.

In recent years there have been some studies that suggest a possible link between the charred meat and some cancers. Specifically, according to the American Association for Cancer Research, the meat cooked at high temperatures to the point of burning and charring can increase the risk of certain cancers. However, no conclusive evidence has been presented and a strong link has not been established.

This does not mean you have to abandon this long summer tradition and give up your grill for ever. Rather, it is sufficient to approach the barbeque from a healthy perspective and learn to enjoy this traditional pastime in a tasty slightly different but equally delicious manner. Let’s look at some of the myriad of ways in which you can enjoy a barbecue at the same time take an account of your health.

FACT: No matter how hard you train your butt off, if you do not get the right nutrition for Building Muscle, You will never be able to pack on lean muscle.

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As I mentioned, researchers have not established a clear link between the charred meats and a higher risk of developing cancer. However, there is no reason to take risks. Just to be on the safe side, always roast your meats over low heat or flame. If using charcoal, be sure to light the charcoal and wait until they are glowing, not flaming, before putting the meat on the grill. Keep an eye on on the grill and do not burn the meat. It’s good to make sure the meat is well cooked, you just want to try to avoid overcooking to the point that is charred.

Another thing you can do to make healthy BBQ is to choose lean cuts of meat. If you’re planning to grill burgers, go with 93% lean / 7% fat or turkey burgers instead of ground chuck. Sure they are tasty, but they are also full of fat. You can grill chicken skin, but remove it before you eat.  For hot dogs or sausages, go to lower-fat options and also look for those that are less sodium. And if you are grilling pork, be sure to choose lean cuts that have less fat. Skip the heavy sauces if you want to experience healthy grilling. Most barbecue sauces are full of sugars and carbohydrates.

Here are some healthy barbeque recipes for you to start on the right track towards healthy and tasty BBQ:

• Lime-rubbed chicken with grilled pineapple: This tasty dish will need 4 medium-sized (1 1 / 2 pounds) skinless, boneless chicken breast halves, 4 tablespoons lime juice, 1 tablespoon (s) olive oil, 4 slices of pineapple, and salt and pepper. Mix the lime juice and olive oil in small bowl. Dip the chicken breasts in the mixture and place on the grill. Add salt and pepper to taste. Grill the chicken until no longer pink. Place the pineapple slices on the grill and cook each side for a few minutes. Serve each chicken breast with a slice of pineapple.

• Grilled vegetables: To prepare this healthy and filling side dish, you only need some vegetables and a bit of balsamic vinegar. Cut a variety of vegetables such as tomatoes, zucchini, yellow squash, green peppers, and anything else you may like. Place aluminum foil and drizzle with balsamic vinegar. Cover the vegetables with aluminum foil so that they are sealed. Put the foil on the grill until the vegetables are cooked but not too soft. Add salt and pepper, then dig in and enjoy.

• Grilled tuna with lemon juice. Tuna is high in protein and low in fat. Start with four one-inch tuna steaks. You should also use the juice of one lemon and three tablespoons of extra virgin olive oil. Place the tuna steaks and olive oil in a large resealable plastic bag. Seal and refrigerate for one hour. Lightly oil grill grate. Season tuna with salt and pepper and cook on the preheated grill approximately 6 minutes, turning once. Transfer to a serving dish and sprinkle with lemon juice freshly squeezed. Serve immediately