Swallowing the bitter pill

(Ampalaya is bitter gourd. A very horribly bitter gourd. Photo taken from Wikipedia)

How often do you eat ampalaya? How about okra?

Hopefully most of you have a taste, or at least tolerance, for these kinds of foods. For some reason, my parents and grandparents seem to like them- we have pinakbet served at home regularly. But not me. I haven't had the fortune of growing a taste for these nutritious vegetables. Yet.

In the interest of living healthier, I have resolved to clean up my diet and get used to eating these kinds of vegetables. I've told myself that from now on, I will not refuse a serving of vegetables whenever I am at the meal table, no matter what is in it. And even though earlier tonight at dinner my stomach heaved a bit in protest, so far I haven't eaten those words.

I don't have much of a method to my effort, I just man up and scarf down those veggies. I guess it's just like doing a high volume workout: just grind through the motions at a steady pace and don't dilly dally, all else be damned. Then hopefully, sooner or later the body adapts.

Sometimes, food and drink is selected and consumed for pleasuring the pallate, to help calm and clear the mind of stress, to celebrate special occasions, or to lubricate otherwise grating social occasions. But beyond these, we should also see food by their primary function: as our fuel.

Drugs for muscle pains?

I had a pretty grueling workout session this week, leaving me with a pretty funny wobble when I go down stairs. Three days after, my quads are the most painful they've been, though at least I'm just starting to get back my leg strength (I can now walk pretty normally and can do a pistol squat or two).

Anyone who has had a passing interest in fitness and exercise probably would be familiar with the delayed onset muscle soreness (DOMS). This is pain that manifests around a day or two after a muscle or group of muscles are worked specially hard.

While DOMS is a regular occurrence in strength training, in my experience it is usually just an inconvenience. However, once in a while I'd get an unusually bad case where my mobility and strength are noticeably decreased, such that my workout schedule and sometimes even my daily productivity are affected. These times, I'd talk to my friends and colleagues and look around the internet for published articles and forum discussions regarding the latest best practices for alleviating the soreness and get back to training the soonest.

This time, I was quite tempted to use non-steroidal anti-inflammatory drugs (NSAIDs like ibuprofen, naproxen, or aspirin) as opposed to before when I would just not mind the pain and discomfort. However, reading through some online stopped me from doing so.

Apparently, studies determining the efficacy of NSAIDs in treating DOMS are conflicting in their findings, varying from those showing possible positive effects, to those showing no effect at all (Connolly et al., 2003).

This next quote sums up the arguments against using anti-inflammatory drugs for exercise recovery quite well:

"NSAID use, however, carries with it the risk of overuse and misuse, which could result in potential side effects such as stomach ulcers, liver damage, and kidney failure. In addition, inflammation itself is a necessary part of muscle remodeling and regeneration after muscle injury. Interfering with this natural healing process could conceivably be detrimental to long-term muscle health and recovery." (Sayers, 2008)

It is true that some studies support the effectiveness of NSAIDs and maybe even some readers would stand as testaments in support of this. But in the light of the conflicting studies and inherent risks, I would advice caution when considering use of any medicine (even over the counter ones) without a prescription.

My opinion, which comes from basic common knowledge, is this: drugs like ibuprofen are medications, used for the treatment of illnesses. Muscle soreness due to exercise is not an illness. Unless you have a fever, gout, arthritis or any other medical condition, I think it would be best if you stick to proper nutrition, rest, and maybe the occasional supplement.

One other thing, is that pain usually is a sign of an issue you have to address. You don't just pop a pain killer while keeping your hand on a steaming kettle, right? Maybe you should swallow your pride and take it easy for a bit, and increase your training load more gradually.

Part of exercising at high intensities and volumes is the task of grinding through the pain, both during and after. It makes us better.

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REFERENCES

Sayers, Stephen P. 2008.
Treatment of delayed onset muscle soreness: Is preventon the answer? Gatorade Sports Science Institute 11 Mar, 2011
GSSI Sports Science Library
http://www.gssiweb.com/Article_Detail.aspx?articleid=725&level=3&topic=10

Connolly, D.A.J., Sayers, S.P., & McHugh, M.P. 2003.
Treatment and prevention of delayed-onset muscle soreness. Journal of Strength and Conditioning Research, 17, 197-208.