Training hard with weights leads to small damage in muscle fibres, known as microtrauma. In some cases, a trainee may experience post-workout pain and have slight inflammation, which researchers call Delayed Onset of Muscle Soreness (DOMS). DOMS symptoms include elevated blood levels of creatinine kinase and myoglobin.

Ensuring that a trainee consumes the right kind of nutrients can prevent DOMS and help the body recover and grow faster. Brazilian scientists found that consuming Branched Chain Amino Acid supplements reduced the blood markers of DOMS.

Draw up a nutrition plan that provides enough protein and amino acids, both from solid foods as well as supplements.