Muscle fatigue

iclark2012
iclark2012 Posts: 24
in Fitness and Exercise
Hello. I was wondering if anyone knows a good way to help reduce muscle fatigue. Don't give me a bunch of "dont push yourself so hard" bs, I'm talking after the fact remedies, for ways to avoid that long ache.
I already use a pre-workout powder that is great, and eat close to 125 grams of protein a day, including protein shakes.
I don't feel the fatigue the first day usually, so I'm probably skipping something post-workout that I should probably be doing, but the next day I wake up with my muscles feeling like i destroyed them the day before. Helpful advice please!

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    hmmm...to me Muscle fatigue is what I feel when I am lifting and I can't get that last rep out...

    What you are describing sounds like DOMS...which is what it is...delayed onset muscle sorness.

    I am not sure really what to do as I haven't really had that feeling since I started lifting.

    When I first started working out (circuit training and body weight exercises) I had it...but it went away within a day or two and I kept working out which seemed to make it feel better for me.

    Not sure if you need to warm up better maybe? cool down with a few stretches?
  • GetSoda
    GetSoda Posts: 1,267 Member
    eat more sleep more and htfu
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Epsom Salt bath and/or heating pad for me. But I use a heating pad on everything and it always feels better :)

    Yoga or stretching really helps on the days you feel it (or for me it does), and I've been known to use Vick's Vapor Rub on the muscles. I don't want to use real medicine (like NSAIDs or NSAID creams) because that might interfere with the muscle recovery. VVR just gets the blood flow up. YMMV, these are like my home remedies so it's basically folk medicine. I fully admit I haven't looked up a bit of science about Vick's ;)
  • iclark2012
    iclark2012 Posts: 24
    Thanks for the advice on recoop, I'll probably use a heating pad. Is there anything I should be doing after the gym? I usually just go home and shower, should I be stretching, or something along those lines too? I'm still trying to get in the habit of proper, daily gym use, so these things aren't a science for me yet. Thanks everyone!
  • GetSoda
    GetSoda Posts: 1,267 Member
    Thanks for the advice on recoop, I'll probably use a heating pad. Is there anything I should be doing after the gym? I usually just go home and shower, should I be stretching, or something along those lines too? I'm still trying to get in the habit of proper, daily gym use, so these things aren't a science for me yet. Thanks everyone!

    rumble roller is your friend, before and after a workout.
    google smr
  • shellbatronic
    shellbatronic Posts: 193
    BCAAs and Glutamine help recovery, that may be worth adding to preworkout and postworkout drinks.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Salt baths, and . . . Most professional athletic coaches now recommend that you drink something like Tiger Milk -- better yet, chocolate milk -- within 45 minutes after a workout. It replenishes the glycogen stores of your muscles, helping you to recover and perform better the next day. You need to consume this mix of carbs/protein within 45 minutes of the workout because after that the insulin system kicks in and prevents the muscles from absorbing these nutrients. You can buy the expensive stuff, but it turns out that chocolate milk has exactly the right balance of sugars to protein that you need.
    I have coached a lot of kids' soccer, which is why I learned this.
  • mjpTennis
    mjpTennis Posts: 6,165 Member
    Salt baths, and . . . Most professional athletic coaches now recommend that you drink something like Tiger Milk -- better yet, chocolate milk -- within 45 minutes after a workout. It replenishes the glycogen stores of your muscles, helping you to recover and perform better the next day. You need to consume this mix of carbs/protein within 45 minutes of the workout because after that the insulin system kicks in and prevents the muscles from absorbing these nutrients. You can buy the expensive stuff, but it turns out that chocolate milk has exactly the right balance of sugars to protein that you need.
    I have coached a lot of kids' soccer, which is why I learned this.
    Second the chocolate milk.
  • iclark2012
    iclark2012 Posts: 24
    Oh good :) I love chocolate milk.

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