Muscle Ache and recovery?

djs2303
djs2303 Posts: 93 Member
in Fitness and Exercise
So ive started the gym...again. I am doing cardio with 3 pieces of equipment, I do 15 mins Cross Trainer, 25 mins treadmill (3.5mph, 0 incline for the time being) and then 15 (-20) mins on exercise bike, I was wondering the best things for muscle recovery, im aching on my legs (I understand that the cadio im doing is mainly legs) but is there a way to ease the aches? im drinking 8-10pints of water a day
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Replies

  • Junctionbox
    Junctionbox Posts: 47 Member
    Milk or whey protein helps the muscles recover, if you drink it within 30 minutes of exercise. It's more typically used in strength training, but it certainly should help the legs recover.
  • Nyksta
    Nyksta Posts: 241 Member
    Are you stretching after your workout? I know when I run I have to stretch after otherwise my muscles suffer... :)
  • rayfu75
    rayfu75 Posts: 209 Member
    I like to use a foam roller. Also use tiger balm in large quantities.
  • djs2303
    djs2303 Posts: 93 Member
    Are you stretching after your workout? I know when I run I have to stretch after otherwise my muscles suffer... :)

    tbh no, I start slow on the cross trainer (I loathe it, but its a good all round body exercise) and build up momentum after about 5 mins, but do a minute of cooldown on all exercises
  • djs2303
    djs2303 Posts: 93 Member
    Milk or whey protein helps the muscles recover, if you drink it within 30 minutes of exercise. It's more typically used in strength training, but it certainly should help the legs recover.

    Ive just read that 1% chocolate milk is really good for muscle recovery :)

    I like to use a foam roller. Also use tiger balm in large quantities.

    Whats a foam roller? and what do you do with it? Is tiger balm like deep heat?
  • rayfu75
    rayfu75 Posts: 209 Member
    http://www.rei.com/product/787202/?cm_mmc=cse_PLA-_-pla-_-product-_-7872020016&gofit-foam-roll-18,-red&preferredSku=7872020016&mr:trackingCode=4D43B1FE-FB85-DE11-B7F3-0019B9C043EB&mr:referralID=NA&mr:device=c&mr:adType=pla&mr:ad=44272144120&mr:keyword=&mr:match=&mr:filter=61471760920&{copy:s_kwcid}

    Just an example ...


    http://en.wikipedia.org/wiki/Foam_rolling
  • djs2303
    djs2303 Posts: 93 Member
    This one look ok? If so ill order, just watched some Youtube videos, looks really good

    http://www.ebay.co.uk/itm/PhysioRoom-Elite-Pilates-Yoga-EVA-Foam-Roller-15cmx45cm-/181333234601?pt=UK_Sporting_Goods_Exercise_Fitness_Fitness_Accessories_ET&hash=item2a384d93a9
  • neilfholland
    neilfholland Posts: 1
    I've been using Gold Standard Protein for the last couple of months and it's really helped my muscle recovery from running, cycling and swimming.

    Not crazily calorific either. Mixed with unsweetened almond milk tastes delish.
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    Are you stretching after your workout? I know when I run I have to stretch after otherwise my muscles suffer... :)

    Very Valid point


    Also try adding micro-nutrients to your diet . A strong Multi-Vitamin always helps with recovery . Give the muscles the nutrients they need for optimal recovery . Personally I cant get all my micro nutrients I need DAILY from food .
  • Flab2Fab27
    Flab2Fab27 Posts: 461 Member
    Stretch after every workout.
  • knitapeace
    knitapeace Posts: 1,013 Member
    Can someone point me to reputable support of the milk/chocolate milk theory? I've been drinking 8 oz of 1% with 2 T of hershey syrup after my strength sessions basically because I read on here that it was good for muscle building. And I don't need much encouragement where chocolate milk is concerned. But I'd love to know that I'm not blindly following faux science.
  • mscott10184
    mscott10184 Posts: 16
    a wee trick I learned when I was younger was to run in the shallow end of the pool for about 10 minutes, not too intense or anything, just get your knees up and down gently. just do about 5 widths.

    alternatively when you get into the shower after your workout put the shower head down to your legs and spray the muscles with hot water then cold water then hot water again. alternate between the two temperatures for about 5 minutes and it helps the lactic acid disperse from your legs which could be the reason for the tightness.
  • djs2303
    djs2303 Posts: 93 Member
    Can someone point me to reputable support of the milk/chocolate milk theory? I've been drinking 8 oz of 1% with 2 T of hershey syrup after my strength sessions basically because I read on here that it was good for muscle building. And I don't need much encouragement where chocolate milk is concerned. But I'd love to know that I'm not blindly following faux science.

    I found it by googling Muscle recovery, its quite a reputable site

    http://uk.askmen.com/top_10/fitness_top_ten/34c_fitness_list.html
    a wee trick I learned when I was younger was to run in the shallow end of the pool for about 10 minutes, not too intense or anything, just get your knees up and down gently. just do about 5 widths.

    alternatively when you get into the shower after your workout put the shower head down to your legs and spray the muscles with hot water then cold water then hot water again. alternate between the two temperatures for about 5 minutes and it helps the lactic acid disperse from your legs which could be the reason for the tightness.

    This also opens and closes the blood vessels :)
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    Can someone point me to reputable support of the milk/chocolate milk theory? I've been drinking 8 oz of 1% with 2 T of hershey syrup after my strength sessions basically because I read on here that it was good for muscle building. And I don't need much encouragement where chocolate milk is concerned. But I'd love to know that I'm not blindly following faux science.


    With all due respect , Sounds like complete BS if you ask me

    Hit your macro nutrient and calorie targets . I don't see how milk and hersheys syrup is "good for muscle building". Lifting weights and eating a sufficient amount of calories all over a significant period of time results in muscle building .
  • tsimblist
    tsimblist Posts: 206 Member
    Can someone point me to reputable support of the milk/chocolate milk theory? I've been drinking 8 oz of 1% with 2 T of hershey syrup after my strength sessions basically because I read on here that it was good for muscle building. And I don't need much encouragement where chocolate milk is concerned. But I'd love to know that I'm not blindly following faux science.

    How about this:

    http://www.ncbi.nlm.nih.gov/pubmed/21993044
    "Commercial beverages with this type of nutrient composition are effective, and recent work indicates that chocolate milk may be as effective as or superior to these in promoting recovery."
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    Stretching might be the best part of cardio. After a good run, it feels so good to stretch and feel all "whoozy" high. I suggest you learn some good stretches and thoroughly stretch all of your muscles afterwards. You'll feel great, like you've been relaxing in a hammock for an hour.
  • knitapeace
    knitapeace Posts: 1,013 Member
    Thanks for the honest replies about the chocolate milk thing, and sorry OP if I derailed your thread. I don't think I really lift enough weight right now to use "muscle recovery" as an excuse for drinking chocolate milk, so I'm just gonna go with "Hey, I like chocolate milk" and make it fit my cals/macros.

    And back to the OP's original point, I agree with many others that gentle static stretches after cardio will probably help with your residual aches and pains. I've become a big fan of the free Youtube videos put out by Fitnessblender and they have tons of stretches you can try.
  • chai_masala
    chai_masala Posts: 51 Member
    Epsom salt bath: gets magnesium into your body which helps muscle recovery. I've also heard cherry juice?
  • djs2303
    djs2303 Posts: 93 Member
    Thanks for the honest replies about the chocolate milk thing, and sorry OP if I derailed your thread. I don't think I really lift enough weight right now to use "muscle recovery" as an excuse for drinking chocolate milk, so I'm just gonna go with "Hey, I like chocolate milk" and make it fit my cals/macros.

    And back to the OP's original point, I agree with many others that gentle static stretches after cardio will probably help with your residual aches and pains. I've become a big fan of the free Youtube videos put out by Fitnessblender and they have tons of stretches you can try.

    Its cool, think were all here to help, support and advise each other and I did mention the chocolate milk :)

    Is stretching recommended before exercise too? I just feel a numpty with all the slim-jims at the gym when their flexing their muscles and im flopping the flab :)
  • djpgrl28
    djpgrl28 Posts: 24 Member
    hot baths, ice packs, and heating pads help too
  • QuietBloom
    QuietBloom Posts: 5,413 Member
    OP, make sure you get enough protein, but the 30 minute window has been debunked. Just as long as you get some within the next few hours after a workout.

    As others have said, stretching is great. So is a day off with something gentle to get the blood flowing and the lactic acid cleared out, such as a easy bike ride.

    The Epsom salts bath is a great idea. You essentially absorb the magnesium which helps your muscles recover.

    If all else fails, a couple of Tylenol or an Advil work great.
  • helpfit101
    helpfit101 Posts: 347 Member
    Can someone point me to reputable support of the milk/chocolate milk theory? I've been drinking 8 oz of 1% with 2 T of hershey syrup after my strength sessions basically because I read on here that it was good for muscle building. And I don't need much encouragement where chocolate milk is concerned. But I'd love to know that I'm not blindly following faux science.


    With all due respect , Sounds like complete BS if you ask me

    Hit your macro nutrient and calorie targets . I don't see how milk and hersheys syrup is "good for muscle building". Lifting weights and eating a sufficient amount of calories all over a significant period of time results in muscle building .

    Chocolate milk is a good drink for after strength training if you don't have any whey protein. It gives you protein and some good sugary carbs.

    It's a good alternative to whey protein and dextrose.

    As to OP's question: stretch well after your workout.
  • sullus
    sullus Posts: 2,839 Member
    Can someone point me to reputable support of the milk/chocolate milk theory? I've been drinking 8 oz of 1% with 2 T of hershey syrup after my strength sessions basically because I read on here that it was good for muscle building. And I don't need much encouragement where chocolate milk is concerned. But I'd love to know that I'm not blindly following faux science.


    With all due respect , Sounds like complete BS if you ask me

    Hit your macro nutrient and calorie targets . I don't see how milk and hersheys syrup is "good for muscle building". Lifting weights and eating a sufficient amount of calories all over a significant period of time results in muscle building .

    Eh .. it's low fat, a little protein and a good dose of sugar, so it's a food that's useful after a workout.

    ETA: Poster above beat me to it.
  • Greytfish
    Greytfish Posts: 810
    Protein and carbs after the workout will help. Stretching can help as well. Drinking water.

    But, as a simple start, mix up your order a bit. If you bike first, you'll generally get a better warm up.
  • Greytfish
    Greytfish Posts: 810
    Can someone point me to reputable support of the milk/chocolate milk theory? I've been drinking 8 oz of 1% with 2 T of hershey syrup after my strength sessions basically because I read on here that it was good for muscle building. And I don't need much encouragement where chocolate milk is concerned. But I'd love to know that I'm not blindly following faux science.


    With all due respect , Sounds like complete BS if you ask me

    Hit your macro nutrient and calorie targets . I don't see how milk and hersheys syrup is "good for muscle building". Lifting weights and eating a sufficient amount of calories all over a significant period of time results in muscle building .

    Eh .. it's low fat, a little protein and a good dose of sugar, so it's a food that's useful after a workout.

    ETA: Poster above beat me to it.

    It's good for muscle recovery after significant endurance activity that depletes glycogen stores. It has been studied and replicated. But, those studies are looking at people like endurance runenrs, who need a particular mix of carbs and proteins. The ratio is different for lifting, so the choc milk is not ideal.
  • 212019156
    212019156 Posts: 341 Member
    The foam rolling is good and also as you become more conditioned you won't get quite so sore. You just kind of have to work through it at first.
  • hpheath
    hpheath Posts: 41 Member
    I use WAV Beyond recovery drink after all my workouts. My Mom is older and just started working out again. I had her use the WAV Beyond and she is amazed at how much less sore she is.

    I swear it really does work.
  • sally_jeffswife
    sally_jeffswife Posts: 766 Member
    Epson Salt Baths or Peppermint Oil baths seem to help alot for me on heavier weight days. Arnica Cream from the health food store can help some too. Eating Cottage Cheese is good cuz it is a long acting protein. Or having a protein shake after workouts can help on heavier days. And taking time to stretch both before and after workouts can mean a big deal in how you feel afterwards.
  • ksmorck
    ksmorck Posts: 82 Member
    Chocolate milk is a good protein/carb mixture for recovery. Or use a healthy protein mix. Foam rolling and stretching should be a staple in every program. Epsom salt baths are also a great suggestion. Ample protein supplies BCAAs which aid in muscle recovery.
  • djs2303
    djs2303 Posts: 93 Member
    Protein and carbs after the workout will help. Stretching can help as well. Drinking water.

    But, as a simple start, mix up your order a bit. If you bike first, you'll generally get a better warm up.

    I really loathe the Cross trainer, and tbh find it the hardest (can bike and walk/jog for a good while) so, my theory was, do the hardest first, as its all downhill from there, whereas if I do the cross trainer last, I physically cant put 100% into it....that's the only reason I do it in this order :)

    Im going to be trying practically everything suggested, I don't want to do 60 mins exercise, then be out of action for a few days, I want to do workouts Mondays Wednesdays and Fridays, with rests over the w/e,

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