Muscle Building Techniques

Back when I was in college, caffeine was by far the most-used performance-enhancing drug. The locker room buzz claimed that it not only made exertion feel easier but also helped ease the aches and pains athletes get after competition. All these years later, a new study indicates that the guys were on to something not yet known by doctors.

Researchers from the University of Georgia recently discovered that caffeine in a dose equivalent to two cups of coffee can cut post-gym muscle pain. Their findings - published in The Journal of Pain - showed that caffeine lowered pain by as much as 48 percent. Caffeine actually proved more effective than the common pain relievers naproxen (Aleve), aspirin, and ibuprofen (Advil).

I'm not telling you to down cup after cup of coffee after a workout. Always use caffeine in moderation. Too much can produce side effects like jitteriness or even heart palpitations. And keep in mind that the University of Georgia study also found that those who drank coffee regularly didn't get as much pain relief as those who rarely had caffeinated drinks.

If you don't tolerate caffeine well, here's an alternative for you - without side effects or the risk of addiction: ribose. Taken before working out, this simple sugar reduces or prevents exercise-induced muscle cramping and soreness.

I recommend a dose of two to five grams of Ribose Powder. Just dissolve the pleasant-tasting powder in water. It has worked wonders for both my training partners and me. You can find it at your local nutrition store.

Labels: avoid pain, muscle cramp, muscle pain, muscle soreness, post workout