Recovery drink??

jennb2096
jennb2096 Posts: 34 Member
in Fitness and Exercise
So I am new to fitness and weight loss. I have started a program two days ago and I am so sore. I can barely walk and its hard to even sit on the toilet lol. My friend (who is a beach body coach) has tried to get me to do shakeology and I haven't because it's too expensive and I'm doing fine without it. Now, she wants me to try a recovery drink. Will this help with sore muscles? Is there something else I can use that doesn't cost anything? Would a recovery drink be beneficial to me?
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Replies

  • dkabambe
    dkabambe Posts: 544 Member
    edited October 2016
    If you're lifting lots or doing hardcore cardio sessions then protein drinks can be useful to help recovery, but chances are if you're new to it you're not at that stage. A lot of the soreness will be the newness of the program, and will get easier as your muscles get used to it. I'd suggest focus on warming up before your exercise and cooling down & stretching afterwards, and if you feel that has been a particularly hard session then a glass of chocolate milk is an inexpensive (and yummy) way to top up your protein & carbs post-exercise to promote recovery.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    You've worked out twice and put your body through stress that it is not used to. You will of course be sore and you don't need a recovery drink of any description.

    Make sure you are eating correctly and you'll see the results and the soreness will become less.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited October 2016
    Recovery comes with a normal balanced diet, make sure you good sleep and time.. it will subside in a couple of days. No need to buy expensive shakes.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Agree with all of the above. Make sure you hydrate with simple water. As a recovery drink...chocolate milk is my choice. Definitely stretch after!!!
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  • jennb2096
    jennb2096 Posts: 34 Member
    Thanks!! I should add I did start working out a couple months ago and changed my eating habits. I lost 20 lbs and about 20 inches so far. I have been sore before but this is pretty bad. I will try the chocolate Milk idea.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    DOMS sucks but a recovery drink isn't going to make much of a difference. Hydrate and keeping moving (taking it easy) ice really sore areas & an anti-inflammatory will help.

    I'm also a huge fan of chocolate milk as a recovery drink but it helps mostly with glycogen replenishment vs pain management.

    Personally I do not subscribe to the the no pain, no gain school of fitness...... it sounds like you may have just overdone things with your new program. Can you dial it back a little for now?
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    I use a roller on my legs I got as a gift (beachbody) I think a $10 one would work just as well- I love it. Sounds like you did squats and Lunges I am 48 and have been in pain for 34 years its just the life style of heavy lifting.

    https://www.beachbody.com/product/1200818.do?ch=gse&code=CSE_GOOGLE&CAGPSPN=pla&CAAGID=19968147669&CATCI=pla-201500191509&code=CSE_GOOGLE&utm_campaign=Google-PLA Shopping Campaign Non-Brand&utm_term=&gclid=CjwKEAjws5zABRDqkoOniLqfywESJACjdoiGcGTml8DFSGMjmRiohDDjhKsUueH91C4vfHh_FRBJIhoCte_w_wcB
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It's called DOMs...it's normal when you go from nothing to working your muscles...they will subside if you keep training. In that regard, I'd suggest easing into your training...give yourself rest days...you will need more rest days in the beginning...on rest days, go for a walk to make sure you're moving and do plenty of foam rolling and stretching.

    In general, recovery really shouldn't require some kind of special drink or other supplement for your average workout provided your diet is in check overall and you're getting appropriate rest/recovery days.

    In general, recovery drinks (chocolate milk is one of my favorites) help to replenish glycogen that has been lost during an endurance event so that you're not like the walking dead...they don't really help with soreness. I only really worry about it if I've been on the bike for over a couple of hours.
  • CarlKRobbo
    CarlKRobbo Posts: 390 Member
    Ah.... New Program DOMS, i have them too, and I've been lifting for 6 years! You get used to it

    Recovery drink might help a touch - BUT only if your not getting the required calories through diet, if you are, then it'll make little difference.

    Free stuff - Active recovery is great. Just kep moving, even though it's sore! Walking\Cylcing..... Stairs when legs are sore (Horrible YES, But certainly helps)

  • astrampe
    astrampe Posts: 2,169 Member
    Epson salts in a hot bath, magnesium supplements (I take it for something else, but it might make a difference... Best thing for beginner soreness is to just keep moving, go for a long walk and make sure to take rest days....
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    my mileage varies on this. i actually do see a benefit from branched chain amino acids, if i take them during/after a workout. mind you, i held out for about 18 months without them thinking they were unnecessary. but even with post-workout stretching, protein/recovery, all the usual stuff, i was still more sore for more days more often than i 'should' have been for someone who'd been lifting on progressive overload 3x a week for more than a year. it got tiresome.

    so if it really does keep persisting, i'm in favour of at least trying it. i don't use it all the time, and i think i'm taking about half (if that) of whatever it says you should take on the tub. mine is aminocore, for whatever that's worth. smells like toe jam, but i dump about half a scoop into my water thing, let it settle to the bottom and then keep adding water to dilute the hell out of it before it gets into my mouth. i think it took me at least a year to use up the first tub, so honestly, i could probably supply myself with money found every year down the back of the couch.
  • Lizarking
    Lizarking Posts: 507 Member
    Tall cool glass of water.

    And friends don't try to sell friends MLM junk. That's a salesperson, not a friend.
  • trudiebamford
    trudiebamford Posts: 88 Member
    I've started drinking coconut water after my workouts - I'm not keen on it, but it definitely speeds up my recovery time (doesn't help DOMS, but helps my energy).
  • sijomial
    sijomial Posts: 19,809 Member
    She's trying to make money out of you, also she's not a coach - that's a title that should be earned not bought.

    I like active recovery such as walking, swimming can be great too. Doing a very low intensity version of "what hurt you" can be good too. If I've done a really long/hard cycle ride then an ultra gentle ride next day can help.

    You just started a new program so ease into it until you acclimatise.
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    sijomial wrote: »
    She's trying to make money out of you, also she's not a coach - that's a title that should be earned not bought.

    I like active recovery such as walking, swimming can be great too. Doing a very low intensity version of "what hurt you" can be good too. If I've done a really long/hard cycle ride then an ultra gentle ride next day can help.

    You just started a new program so ease into it until you acclimatise.

    I totally agree and stay hydrated
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Look for extra protein and/or BCAA's. They'll help the soreness but not get rid of it 100%. Until you are used to the program you're doing, being sore is a sign you worked your muscles right. As the soreness goes away your body will add more muscle to try and keep that from happening again. Hence you build muscle. But BCAA's will help, there are many brands out there, if you' re unsure which drinks are for recovery just look for the term "BCAA" on the can/bottle/package. There are some protein drinks/mixes that also have BCAA's, mine do. But I also drink a 1 scoop of BPI Best BCAA's in 8-10oz water after and even during my workout. It helps me a lot. Google BPI Best BCAA and it'll lead you to their site or where you can buy it. I find a 25 serving container of it at the local Wal-Mart for less than $20.
  • wanzik
    wanzik Posts: 326 Member
    jennb2096 wrote: »
    Thanks!! I should add I did start working out a couple months ago and changed my eating habits. I lost 20 lbs and about 20 inches so far. I have been sore before but this is pretty bad. I will try the chocolate Milk idea.

    Are you maybe pushing a bit too hard? Are you giving your muscle groups adequate recovery time? It's OK to push through some soreness but sometimes you just have to stop to avoid injuring yourself.

    Lots of good advice here though. You are doing good so don't waste money on expensive supplements. There are good foods that are anti-inflammatory like pineapple, for example. I like to snack on a bit of fresh pineapple in the evenings.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    Also, protein before bed. I prefer cottage cheese and peanut butter.
  • troytroy11
    troytroy11 Posts: 180 Member
    Agreed with most of what has been said. For me it is water water water directly after with a relaxing cool down followed by a good meal of easily digestible protein and some high glycemic carbs and I regularly work out to muscle soreness by changing up routines and rotating muscle groups.
    Also When I am already sore, I make that the best time to make my calories count through food planning. If I find a decent sale on whey protein somewhere then I'll get it but won't spend my hard earned dollars on an expensive drink that provides little more than a good meal.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    cgvet37 wrote: »
    Also, protein before bed. I prefer cottage cheese and peanut butter.

    Meal timing is insignificant.
  • MelissaPhippsFeagins
    MelissaPhippsFeagins Posts: 8,063 Member
    edited October 2016
    My kids' high school soccer coach says "chocolate milk". It's cheap and the kids will drink it. Gatorade if it's really hot outside.

    I drink a protein shake after I work out, but it's because I have some strange allergies and have trouble eating enough protein.
  • sarabushby
    sarabushby Posts: 784 Member
    Yup, another backer of the chocolate milk here for recovery drink. Milk was proven to be more rehydrating than water in a tv show I watched and the only difference between cheap old Nesquock and super expensive SIS Rego recovery drink, is magnesium. So if you're really fussed just take a magnesium supplement with your Nesquick and you'll save a small fortune compared to buying premium products
  • cgvet37
    cgvet37 Posts: 1,189 Member
    trigden1991 wrote: »
    cgvet37 wrote: »
    Also, protein before bed. I prefer cottage cheese and peanut butter.

    Meal timing is insignificant.

    Studies have shown protein synthesis is low while sleeping. So, protein before bed is beneficial to muscle building and repair.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    edited October 2016
    cgvet37 wrote: »
    Studies have shown protein synthesis is low while sleeping. So, protein before bed is beneficial to muscle building and repair.

    ewww. there's a 'naso-gastric feeding during sleep' component to this study

    http://www.gssiweb.org/Article/sse-117-protein-ingestion-prior-to-sleep-potential-for-optimizing-post-exercise-recovery

  • trigden1991
    trigden1991 Posts: 4,658 Member
    cgvet37 wrote: »
    trigden1991 wrote: »
    cgvet37 wrote: »
    Also, protein before bed. I prefer cottage cheese and peanut butter.

    Meal timing is insignificant.

    Studies have shown protein synthesis is low while sleeping. So, protein before bed is beneficial to muscle building and repair.

    Firstly if you are going to preach about studies, please provide them. Secondly, even if there is a benefit, I doubt it will be significant, otherwise everyone would do it.

    If you are an extremely lean, elite athlete and need to increase your performance by 0.5% to be better than everyone else then you may benefit from this. 99% of people on this forum just need to stick to their calorie goal to achieve their results.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    edited October 2016
    trigden1991 wrote: »
    Firstly if you are going to preach about studies, please provide them. Secondly, even if there is a benefit, I doubt it will be significant, otherwise everyone would do it.

    sorry . . . i meant to and had a brain blip. http://www.gssiweb.org/Article/sse-117-protein-ingestion-prior-to-sleep-potential-for-optimizing-post-exercise-recovery

    whether it's low while sleeping, i wouldn't know. but if i'm reading these people right, seems like they found it was less low with protein than it is without.

    i don't have a doctrinaire personal allegiance to this either way. doesn't matter to me what others do or don't do. i just went looking and then got amused by the certainty that someone somewhere will be wondering how to rig up their own overnight casein drip based on this.
  • jessef593
    jessef593 Posts: 2,272 Member
    The only "recovery" drink you need is adequate rest(8 hours+), adequate protein(1-1.5g per lb of LEAN body mass), a nutritionally dense diet, and time for your body to adapt to unfamiliar stimulus. I've been training for 2 years now and every time I try a new exercise or do one I haven't done in several months i always experience at least some DOMS from it. It just takes time.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Michael190lbs wrote: »
    I use a roller on my legs I got as a gift (beachbody) I think a $10 one would work just as well- I love it. Sounds like you did squats and Lunges I am 48 and have been in pain for 34 years its just the life style of heavy lifting.

    https://www.beachbody.com/product/1200818.do?ch=gse&code=CSE_GOOGLE&CAGPSPN=pla&CAAGID=19968147669&CATCI=pla-201500191509&code=CSE_GOOGLE&utm_campaign=Google-PLA Shopping Campaign Non-Brand&utm_term=&gclid=CjwKEAjws5zABRDqkoOniLqfywESJACjdoiGcGTml8DFSGMjmRiohDDjhKsUueH91C4vfHh_FRBJIhoCte_w_wcB

    Foam rollers are fantastic, but if someone is new, a rumble roller may not be as good of a choice. A medium to stiff foam might be a better transitional roller. I use a stiff foam and it makes me want to cry, especially when it comes to my IT bans, quads and glutes but I always feel better after.

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