Acidification of muscles? These are the causes and solutions

Sore muscles don't have to be bad

When your muscles burn slightly during or after your workout, it means that you have done your best. The burning sensation is caused by the burning of carbohydrates. If you are a beginner athlete, you should keep an eye on this. If you have not done any sports for a long time, a rapid acidification of the muscles can occur, which can lead to muscle overload.

Symptoms of muscle acidification

When your muscles become acidic, you will notice this in several symptoms. Think of complaints such as:

• Muscles feel as if there is fluid in them.
• Burning sensation in muscles.
• Even muscles hurt.
• Tired muscles.
• Loss of strength in muscles.

Muscle acidification: the cause

One cause of muscle acidification is a lack of oxygen in your muscles. A second cause of muscle acidification can be a lack of nutrition. Glycogen is the nutrient of your muscles. This substance is supplemented by glucose. During intense physical exertion, the body begins to break down glucose to release energy. A byproduct of this process is lactic acid, which builds up in the muscles and leads to increased acidity. Factors such as insufficient endurance can contribute to the buildup of lactic acid.

Nutritional tips to prevent muscle acidification

A well-balanced diet is important for several things, but certainly also for acidified muscles. With the right diet you give your muscles what they need. Strong muscles get tired less quickly and can recover faster. With these tips you can prevent acidification in your muscles:

• Eat enough carbohydrates.
• Get enough protein.
• Drink enough water.
• Eat foods that are high in magnesium or calcium.
• Eat foods that contain iron.
• Avoid things like caffeine, refined sugars, and alcohol.

Other solutions

What can you do now to prevent your muscles from becoming sour? Follow these tips and significantly reduce the chance of sour muscles:

• Get in better shape.
• Get help from a sports masseur.
• Keep your energy levels high before exercising by eating enough, but not right before exercise.
• Do a warm-up and cool down.
• Hydrate your body.
• Get enough rest during sports. In short, take breaks in between.

How should you treat muscles that are already sore?

Rest is the best way to rebalance the levels of nutrients and waste products in the muscles. Rest for about three to five days. You can support the healing process with a sports massage, which loosens up cramped and acidic muscles. This leads to improved blood circulation, which removes waste products and allows more oxygen to reach your muscles.