Strength Training Recovery

DaddyDave101

Hi Guys,

I have been working so hard lately to lose weight and have fell into the typical trap of I will do cardio for now and then work on Strength once I have lost the weight...

After abit of research I have started working out on the resistance machines (for now) to make sure I am doing it right and don't bite off more than I can chew.

My question is after a full on strength workout what do you do to ensure you recover the quickest way. I am more than happy to rest muscles but I want to know any good tips...

I have just finished and had a Protein bar, I have ran back to the office and I can already feel my arms are heavy just from typing this post haha - Tomorrow may be a delicate one.

Thanks in advance for any help

stt43

You don't really need to worry about having protein straight after your workout. Consuming 0.8g of protein per bound of bodyweight each day should be more than enough for your muscles to recover effectively.
After a few weeks your body will adjust and your muscles will no longer feel tired and achy after lifting weights and you won't think about it as much. Foam rolling is good for encouraging your muscles to recover effectively if you did want to try something else.

erickirb

Also make sure you don't work the same muscle groups within 48 hours of working it. So if you work a muscle group out Monday, you should not work the same group again until at least Wednesday.

tsimblist

I am an older guy and recovery is a bigger deal for me.

I do my workouts in the morning fasted (no breakfast). Immediately after my lifting workouts, I drink a thermos full (~28 fl oz) of chocolate milk. It has a good ratio of carbs to protein to promote recovery.

And like erickirb says, I do not lift two days in a row.