Operation Take Your Vitamins Motherfucker.
So the goal is to get Omega 3s, Glucosamine, and Collagen into your diet to deal with soreness, inflammation, and mobility issues. Healthy joints are safe joints and vice versa.
These micro-nutrients tend to run in a pack, foods with one usually the others, like in eggs and sardines. 3 eggs also has a day’s supply of choline for your brain health as well.
I buy seven cans of sardines in spring water a week (They cost a buck sixty at SuperStore) and everyday drain one, pour on some olive oil and rosemary and eat it out of the can with a spoon. Spartan.
Nuts and seeds are a great healthy choice. I keep roasted pumpkin seeds on hand and have a handful whenever I go through the kitchen. Any grocery store has bulk bins of nuts and seeds so go to town and find what you like, just not peanuts.
Now the thing with Omega 3s in particular is they need to be in a ratio to your Omega 6s. The good ratio is always written up as 1:1 or 1:4, and the common ratio in a typical diet is 1:30 or 1:60 or 1:youregonnafuckingdie. So if you eat a lot of grains and other carbs you may want to supplement your Omega 3 intake or just cut down on those carbs.
Instead get your carbs from cooked vegetables (from raw vegetables you don’t absorb much nutrition) so stir fry is your friend. Whatever oil you use keep it under it’s smoking point because I don’t want you to get cancer.
With all that said you should still expect to be sore at first, there’s no short cut to adaptation, we’re just preventing injury as best we can. Better to put the effort in preventing it than recovering from it. But you’re still going to have aches and pains and the only thing you can do is be mindful of the difference.
Starting out exercise is going to feel uncomfortable and you have learn to recognize what’s the good stress of work being done and what’s the bad stress of an injury creeping in.
Muscle soreness isn’t an injury and even if it’s insanely bad it’ll recover with no intervention and eventually you’ll adapt and it’ll stop happening. Joint pain is bad period. Don’t be a tough guy and fight through the pain, this isn’t about being mentally tough and sacrificing the body, that’s comes later, this is about adapting. We’re boiling a frog here, don’t turn up the heat too fast.
Nate from The Run Experience is always saying you gotta earn your miles. You don’t just step out the door and run 26 miles because you’d wreck yourself for zero benefit. You gotta earn that with smaller, shorter, safer runs.
Well I’m saying you gotta earn your Spartan. And you earn it by doing the truly hard part of putting your ego in check. There’s no epic slow-motion highlight reel of dudes taking collagen and glucosamine every morning for a year before stepping into the ring but they all do it.