Muscle recovery help!
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hpearce123
Posts: 41 Member
Hi am working out easily doing lots of cardio and weights when I'm doing the classes in five when I'm home I'm stiff and achey any tricks off anyone would be welcome thank you in advance
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Replies
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drink plenty of water
eat adequate protein (.8-1.2g per pound LBM)
plan adequate rest and recovery days
fill in any nutritional deficiencies with a multivitamin
if you're looking for a supplement, i personally take BCAAs when working out or fasting and it helps quite a bit; but i'm vegetarian and get pretty low amounts of certain essential amino acids otherwise.9 -
What's BCAA's hun0
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hpearce123 wrote: »What's BCAA's hun
branch chain amino acids.2 -
Thanks guys Ile have a read up on them0
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Do u find the more u keep moving the less stiff u get I have he body if an old lady today after today's class0
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hpearce123 wrote: »Do u find the more u keep moving the less stiff u get I have he body if an old lady today after today's class
Yes, keep moving.0 -
I second the BCAA's. I do fasted cardio and strength training sometimes and I find that it really helps with the soreness. The effectiveness is different for everyone though, so I'd reccomend trying to get some samples or buying a small amount first to see if it works for you.
On another note, making time for proper stretching and cooldowns also can work wonders. I am guilty of skipping sometimes but when I don't skip I recover a lot better. Adequate protein also may help!3 -
hpearce123 wrote: »Do u find the more u keep moving the less stiff u get I have he body if an old lady today after today's class
Yes, I personally recommend walking or any light activity to get your heart rate up when sore. It definitely helps!
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Salt bath then keep moving.2
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Oo salt bath that sounds good0
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I have recently incorporated more stretching and that seems to have helped. You can also try and time some protein and carbs around your workouts.1
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If you are doing endurance workouts, you should try to get a good protein / starchy snack within 30 minutes of working out to replace the lost glycogen.2
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Agreed with all of the above
Also make sure you're getting plenty of sleep
For me, staying active in general, drinking tons of water, taking time to cool down after a workout and getting extra sleep are all imperative to prevent "can't-even-sit-on-the-toilet-broken-old-lady-syndrome"2 -
In addition to the above, I find that having a really big deficit makes my Dom's awful. A moderate deficit helps me with recovery.2
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Cardio - If you are doing cardio, then stop and do nothing, the lactic acid will build up in your muscles and you will ache later. If you keep moving for awhile after your workout, it won't build up like that. This is why you see professional athletes riding a stationary bike after a game. Finish your workout, then go for a 5-10 minute walk or something.
Weight lifting - I did find once that I had a glass of milk after lifting heavy and I didn't ache at all later. Kind of anecdotal though.2 -
Cardio - If you are doing cardio, then stop and do nothing, the lactic acid will build up in your muscles and you will ache later. If you keep moving for awhile after your workout, it won't build up like that. This is why you see professional athletes riding a stationary bike after a game. Finish your workout, then go for a 5-10 minute walk or something.
Weight lifting - I did find once that I had a glass of milk after lifting heavy and I didn't ache at all later. Kind of anecdotal though.
That's a really good point with the athletes thank you0 -
Agreed with all of the above
Also make sure you're getting plenty of sleep
For me, staying active in general, drinking tons of water, taking time to cool down after a workout and getting extra sleep are all imperative to prevent "can't-even-sit-on-the-toilet-broken-old-lady-syndrome"
Yer broken old lady syndrome worked I had a big gun bottle if water b cordial to flush any toxins feel allot better today X0 -
Sleep better to recover0
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I second the BCAA's. I do fasted cardio and strength training sometimes and I find that it really helps with the soreness. The effectiveness is different for everyone though, so I'd reccomend trying to get some samples or buying a small amount first to see if it works for you.
On another note, making time for proper stretching and cooldowns also can work wonders. I am guilty of skipping sometimes but when I don't skip I recover a lot better. Adequate protein also may help!
What's fasted cardio?
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