Muscle Recovery (Soreness)

trigden1991

jasonsunlee wrote: »

Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.

I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.

BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.

Gallowmere1984

trigden1991 wrote: »

jasonsunlee wrote: »

Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.

I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.

BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.

Also, eggs are a lot cheaper.

klove808

Whey powder has bcaa's. Two birds, one stone.

theajensvold

trigden1991 wrote: »

jasonsunlee wrote: »

Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.

I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.

BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.

Off on a side tangent - if I am hoping to get the most out of my Doms should I be resorting to "powder" assistance? (Protein, caffeine, and other supplements). Almost everyone I know who weight trains take protein powder, but they are mostly male and have heavier workouts than I do. I don't know if I would burn the calories off and gain more muscle rather than fat. Any suggestions? What do you all take?

chrismwpcs

I use whey shakes before my workout only because I train at 0400 in the morning and it is convenient and it is a quick and easy fuel source. I am in a constant state of soreness as I train every day for between 7 and 8 days in a row and have one day off. As I am training muscle groups I get the required downtime before I train a specific muscle group again so I tend to go for longer without taking a day off. Once a month I take 2 days off due to how my shift work falls. If you are eating well and eating whole foods and your age is on your side you will recover fairly fast. I know it takes me longer to recover now I am 50 but I have structured my routine to be able to do recovery adequately. If you are training hard you should convert to muscle and keep fat to a minimum. I have been on a slow bulk for 9 months and have a BF of around 10% and am getting closer to my 90kg goal (currently at 82). Experiment with your food intake and modify as need. Your body is an interesting beast and when you get to understand it you can manipulate it quite well. Good luck on your fitness journey.

psuLemon

theajensvold wrote: »

trigden1991 wrote: »

jasonsunlee wrote: »

Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.

I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.

BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.

Off on a side tangent - if I am hoping to get the most out of my Doms should I be resorting to "powder" assistance? (Protein, caffeine, and other supplements). Almost everyone I know who weight trains take protein powder, but they are mostly male and have heavier workouts than I do. I don't know if I would burn the calories off and gain more muscle rather than fat. Any suggestions? What do you all take?

Protein powder is just like any other supplement, it just fills in a gap when you lack protein. It wont improve muscle to fat ratio. If anything training and genetics will have a much bigger influence. You dont need to take a protein shake unless you struggle to get protein or want something convenient.

psuLemon

Also, DOMS is delay onset muscle soreness. Its a reaction based on training stimulus. It doesnt have anything to do with muscle growth and some people dont even get it (i dont in my upper body). So i am not sure what you mean get the most out of your doms.

theajensvold

Oh okay didn't know that.

SideSteel

Here's something to consider that I hope is useful in a broader context to you and anyone else who may benefit:

The repeated bout effect is a term for a reduction in muscle damage caused when a muscle is exposed to a repeated stimulus.

Proper program design should have you intelligently utilizing the repeated bout effect to mitigate muscle damage any time you are introducing a novel stimulus.

Volume is a primary contributor to muscle damage, and so if you're going to introduce a novel stimulus it would be in your best interest to start at low volumes to induce the repeated bout effect to mitigate excessive soreness.

One great way to do that would be to have an intro week where you perform that exercise at lower volumes and possibly even reduced loads.

I would also apply this to familiar exercises if you are making a significant change to rep ranges.

One example: If I have a client who has just completed a powerlifting competition where they spend weeks training at lower volumes and higher loads, I know that I'm moving them into a volume block of training and they need to rebuild work capacity. I may have them do 1 fewer sets and maybe 5% lower load in the first week to prevent them from jumping straight in and feeling beat up after just 1 week.

Another example: If I have someone just starting to work out from being sedentary, I'll sometimes have them perform just 1 set per exercise at a relatively easy load and after a couple of weeks, add an additional set. This prevents a ton of negative feedback and flat out misery.

Cliffs of all of this: Start at low volumes and take it easy when you introduce a new stimulus. You'll adapt fast.


Cliffs #2: Most of us have made the mistake of jumping in head first, clobbering ourselves with volume, and hurting so bad that we end up missing sessions later in the week. This is foolish and unnecessary the vast majority of the time. And it's preventable.