Quads in a lot of pain :( How to avoid it after legs workout?

Question

I have started my gym routine a few weeks ago. On every Saturday I work out my Legs. I do leg presses, squats and other related exercises. After work out I do all the possible leg stretcing exercises. But the pain in quads is unbearable for next 2-3 days. This prevent me from doing cardion even on coming monday or tuesday. This has upset my gym schedule and I am really disappointed. How to overcome pain in quads?
I do leg press with 45 pounds on both sides.

pS: my wt is 180 pounds and height is 5 feet 9 "

I will mark the best answer:)

Answer 1

You need protein, and since you just started, lots of it. I can't remeber the ratio for body weight to protein needed at the moment, but after you come home from the gym blend together powdered protein with soy milk, and that shoud reduce the sorness. When you exercise, your muscles form tiny rips in them, allowing proteins to fill in thoes gaps forming new muscle. When you have plent of protein, mixed with good nights sleep, you should be feeling alot better in the morning. Now because you just started, even if you do this, you'll still be a bit sore because your body isn't quite used to this but eventually the feeling will go away. And after you exercise STAY AWAY FROM SOLID FOOD. Your blood is still running though your kegs, not your stomach and you will not digest it properly, wait about 45-60 minutes before a meal. And that includes meat, even though it is a rich source of protein, it needs to digest completley before the protein is absorbed. You need to take in protein quickly, and liquid protein (along with any other liquid suplement) will always absorb faster than solid suplements.

Sorry if this answer is a bit to long, or you already new this, but it's important. Hope I helped :)

Answer 2

Haha yea dude you're sore, this happens usually when your body hasn't yet acommodated to what you're putting it through your work outs. Just give it time to recover, take protein shakes,they help recover faster the broken tissue that you're turning into muscle. You're probably going to be out of working out for a few days, just rest & don't work out until you're 90% good, and when you start, work out at a steady pace Don't push your body too much, its best if Yes, I understand take it easy, also you don't want to risk an injury, make sure you're stretching before AND AFTER workouts, basically thats all you need to know, enjoy building your body and stay healthy

Answer 3

Well you started a few weeks ago so your body is still adjusting. Strecthing is definitely #1. However I reccomend lifting lighter and going through more cardiovascular excirses such as running, or biking to build up your leg strength. Get plenty of sodium and magnesium in your diet and be sure to replenish your body with water and protein after every work out.



Good luck.