Best Workout Recovery Options?
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aryseespieces
Posts: 64 Member
I've been finding myself extremely sore after every workout. Muscles feel weak, and it hurts to move. Is there a good natural way to recover faster so I can keep momentum? Am I deficient in something if I'm this sore?
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Replies
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I took a look at your diary, but you haven't logged much recently.
Typically, soreness after every workout means either: you're doing too much (which has subsets of not enough Calories, too much volume, too much weight, not enough rest, etc) or you lack protein. That said, your Cal and protein goals look like they're probably fine. But, since you haven't logged, I have no idea if you're hitting your goals.0 -
You don't mention what kind of workouts you're doing but if you're finding yourself extremely sore immediately after workouts you're probably overdoing it......
The best way to keep the momentum is to engage in workouts that are progressive but sustainable. It's perfectly normal to feel fatigued and a little uncomfortable, especially when you're fairly new to working out.
Don't rush recovery, that's when you're muscles are getting stronger and other physiological adaptations are going on.0 -
I have been doing full body workouts with a trainer. Squats with weights, arms like lat pulls, and specifically targeted weight training for low back strength, abs, and hip leg strength ing with some rope flys (don't know name when you yank the heavy ropes?)
Don't remember ever being this sore but could be because I've never worked some of the muscles I'm targeting? Maybe it's a good thing but just looking for any recovery options out there? Is there a food I could eat? I vitamin I could take? Etc.0 -
I took a look at your diary, but you haven't logged much recently.
Typically, soreness after every workout means either: you're doing too much (which has subsets of not enough Calories, too much volume, too much weight, not enough rest, etc) or you lack protein. That said, your Cal and protein goals look like they're probably fine. But, since you haven't logged, I have no idea if you're hitting your goals.
You're right, haven't logged much. I've been using another app but heard I can sync with MFP. I'm just starting up after a couple of months. I'll make sure I keep track of logging but hard to adjust again
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aryseespieces wrote: »I have been doing full body workouts with a trainer. Squats with weights, arms like lat pulls, and specifically targeted weight training for low back strength, abs, and hip leg strength ing with some rope flys (don't know name when you yank the heavy ropes?)
Don't remember ever being this sore but could be because I've never worked some of the muscles I'm targeting? Maybe it's a good thing but just looking for any recovery options out there? Is there a food I could eat? I vitamin I could take? Etc.
How many days are you doing full body routines?0 -
I'll assume that, since you are working with a trainer, you are properly warming up, cooling down and stretching for your routines. In the beginning, you will be sore. This soreness should abate during your next warm up, and be less sever thereafter. You might want to talk with your trainer about your issues ;-)0
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aryseespieces wrote: »I have been doing full body workouts with a trainer. Squats with weights, arms like lat pulls, and specifically targeted weight training for low back strength, abs, and hip leg strength ing with some rope flys (don't know name when you yank the heavy ropes?)
Don't remember ever being this sore but could be because I've never worked some of the muscles I'm targeting? Maybe it's a good thing but just looking for any recovery options out there? Is there a food I could eat? I vitamin I could take? Etc.
How many days are you doing full body routines?
>> at least 2 or 3 times a week0 -
If you are new to exercise, it is normal to be pretty sore the day after a work out. Getting enough protein is really important for muscle recovery as is staying hydrated. To calculate your protein needs take your current body weight and multiply by 0.8. On rest days when I'm really sore, I go for a light walk then stretch and foam roll. Epsom salt baths are great as well.0
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Sleep and food are your best bet.0
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julie_broadhead wrote: »If you are new to exercise, it is normal to be pretty sore the day after a work out. Getting enough protein is really important for muscle recovery as is staying hydrated. To calculate your protein needs take your current body weight and multiply by 0.8. On rest days when I'm really sore, I go for a light walk then stretch and foam roll. Epsom salt baths are great as well.
This is really a great list Julie...if I can add one thing to it, sometimes wearing compression garments helps. I'm really shocked your trainer would push you so hard that your are (to use your words) extremely sore. I'm curious did he do a movement assessment on you before he designed exercises like loaded squats or using battle ropes (I only assume that;s what you mean by yanking ropes)0 -
Sleep and food, you arnt getting enough nutrients and rest to recover from the tearing of the muscles.0
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I use Vega Sport Recovery Accelerator . And Their plant based Protein Powder .
But I'm going to agree with the others here. If your THAT sore after a workout I would question the form.0 -
active recovery. keep moving and massaging the sore muscles.0
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