Best thing for recovery after a hard workout?

FluroFaye · January 2013

What's the best way to speed up muscle recovery after a hard workout? At the moment I have to take a day off inbetween the 30 day shred each day and I'd really like to get to not beingso sore. Should I just keep at it or drink protein powder or what? I have lots of protein in my diet, eating chicken every day, almost, or some other lean meat.

kimberlypazdera · January 2013

My trainer says a hot bath after your work out helps lift the lactic acid from the muscles which is what causes us to be sore. Also, I would bump up the potassium you take in (i.e a banana after your workout)...plus the usual lots of water.

I'm not sure how protein powder reacts with different people but protein powder causes me to gain lbs, since that's basically what its meant to do (pack on muscle). If you are still trying to lose I would keep on incorporating your lean proteins (chicken, fish, ect) and not rely on the powder for your proteins.

Good luck to you, hope that helped some what

concordancia · January 2013

Studies have shown that chocolate milk has the best balance of proteins and carbs for recovery. I just can't bring myself to drink all that sugar, so I usually have a protein shake.

Also drinking lots of water, light movement and stretching have all been shown to help, especially when all three are combined.

MinnieInMaine · January 2013

I'm not sure there's anything you can actually ingest to help this - except maybe some ibruprofen. Bananas might help but I eat them every day and they never help me with DOMS (delayed onset muscle soreness). Protein may help with the actual recovery of the muscle fibers but that doesn't mean it aids the actual healing process as far as your pain goes. You've made little tears in those muscle fibers and they're going to take up to 3 days to heal up and feel better depending on how much damage was done.

However, there are things you can DO to help. Don't stop moving just because you're sore. On your off day, do something less intense like a nice 20-30 minutes walk and once your body's good and warmed up, stretch really well. I've heard conflicting information on heat or cold but use what you think works best. You could also try massage and/or using foam rollers.

This is temporary...as you get more fit and your body gets used to the workout, you will be less sore. Drink plenty of water!

Here's a nice article about DOMS

http://sportsmedicine.about.com/cs/injuries/a/doms.htm

BCSMama · January 2013

I saw a dietician at the university I work at who said chocolate milk was one of the best recovery drinks too. She said some type of recovery snack or drink should ideally be consumed within 60 minutes of the workout for optimal results. I've also found that brisk walking or light jogging on the days between the harder workouts helps a lot. It'll be sore at first, but once the muscles warm up and you do it for several minutes, they'll start to really feel better. Do some good stretching afterward too.

MileHighScott · January 2013

Anything with a 4:1 carb to protein ratio. Chocolate milk is a good option so is apple juice & a scoop of protein powder. I use a product called Vega recovery accelerator (you can buy it at Whole Foods.) I'm sure if you went to a GNC or Vitamin World you could find something similar.

zyxst · January 2013

I stretch, then put my feet up.

Mokey41 · January 2013

You don't need a recovery drink after 30DS. Your muscles are sore because you haven't been using them The soreness is DOMS and is perfectly natural. Eat a healthy diet and don't worry about recovery. Warm baths, stretching and Ibuprofen will get you through until you build up some stamina and strength.

nexangelus · January 2013

Rest, hydration and some food if hungry...

DGK12 · January 2013

I'm not usually sore any more, but my ritual is to have a protein shake made with skim milk asap after my workout. It helps me to not be hungry the rest of the night. Keep in mind, my classes finish about 8:30pm, so I definitely don't want to munch when i get home! Plenty of stretching, and a hot shower

erinj16 · January 2013

My friend owns Muscle Gauge Nutrition & recommended their micellar casein mix. I've got the chocolate & it's like having a shake after a workout & will keep you full for a while too.

stljam · January 2013

Part of your answer depends on what you are recovering from. For example, if you are lifting heavy, most information that I have read suggests consuming between .9 and 1.5 g of protein per pound of body weight, depending on various factors. Here is stronglifts opinion - http://stronglifts.com/protein-daily-needs-myths-best-sources-protein/ . My point here was only to give you a reference for "lots of protein".

Here is what I have done for muscle soreness and have had success related to both weightlifting and things like plyometrics. It works for my body though of course YMMV as we are all different.

When lifting - I take 4.4g of BCAAs and make sure i have had some protein (15g minimum) before lifting. I then take 6.6g more of BCAAs right after lifting with a minimum of 25g of protein. BCAAs are one of the few supplements where I could find positive scientific studies that showed aiding in the reduction of CPK levels (your soreness). I use goole scholar to find study based information. For example, http://jn.nutrition.org/content/136/2/538S.short

For plyometric/cardio based stuff - 1)I have to make sure to get enough potassium and hydration to prevent cramping. Hydration has always been easier than potassium for me. Thank goodness for low sodium v8 - I drink one after every hockey game, right away. 2) Once I have the soreness, drinking more and more water helps. Flushing the system for me helps in the recovery for some reason. 3) Invest in a foam roller and/or a massage stick (cheap version - http://www.walmart.com/ip/Gold-s-Gym-18-Massage-Stick/17804154). The foam roller will be better for certain muscles and the maasage stick will be easier to use for others. I learned about these in physical therapy. Note that they will be very painful to use when you are already in pain but they will definitely speed up your recovery process. Be sure to read the instructions on these before you use them as you want to do certain exercises with them in certain ways because of blood clot potential risks. As an aside, I use the massage stick as pre and post workout routine at times when I know my calf is likely to act up. Knowing how my body reacts helps to guide me in this stuff. 3) The BCAAs can also help here but they don't seem to be as effective for me as they are in lifting recovery. I take them before bed with cottage cheese (protein source) to help aid the overnight recovery/rebuild.

Again, just my experience which may or may not work well for you and your body.

if you are really daring, I know people that swear by immediate ice baths after plyometric type things. Later they use the warm bath but the ice bath really kills their DOMS. Sports athletes use it a lot.

Acg67 · January 2013

What's the best way to speed up muscle recovery after a hard workout? At the moment I have to take a day off inbetween the 30 day shred each day and I'd really like to get to not beingso sore. Should I just keep at it or drink protein powder or what? I have lots of protein in my diet, eating chicken every day, almost, or some other lean meat.

Get in better shape and you'll be less sore the day after

waldo56 · January 2013

Sleep

mkm04 · January 2013

My doc said to throw a small bottle of honey in my work out bag, he said to take a small taste of it right after the work out and then follow with protein 30 minutes later. He said the honey triggers the pancreas to release insulin, which is what the muscles need right away after a work out. Then follow with the protein for rebuilding. It doesn't help with the soreness, but just the rebuilding of the muscle. You don't need much, just a taste. He also said to do some caffeine prior to working out. He recommended this to both me and my football playing 15 year old.