Muscle recovery help!

Hi am working out easily doing lots of cardio and weights when I'm doing the classes in five when I'm home I'm stiff and achey any tricks off anyone would be welcome thank you in advance
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Replies

  • hpearce123
    hpearce123 Posts: 41 Member
    What's BCAA's hun
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    hpearce123 wrote: »
    What's BCAA's hun

    branch chain amino acids.
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  • hpearce123
    hpearce123 Posts: 41 Member
    Thanks guys Ile have a read up on them
  • hpearce123
    hpearce123 Posts: 41 Member
    Do u find the more u keep moving the less stiff u get I have he body if an old lady today after today's class
  • FatWithFatness
    FatWithFatness Posts: 315 Member
    hpearce123 wrote: »
    Do u find the more u keep moving the less stiff u get I have he body if an old lady today after today's class

    Yes, keep moving.
  • Sp1tfire
    Sp1tfire Posts: 1,120 Member
    I second the BCAA's. I do fasted cardio and strength training sometimes and I find that it really helps with the soreness. The effectiveness is different for everyone though, so I'd reccomend trying to get some samples or buying a small amount first to see if it works for you.
    On another note, making time for proper stretching and cooldowns also can work wonders. I am guilty of skipping sometimes but when I don't skip I recover a lot better. Adequate protein also may help!
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    hpearce123 wrote: »
    Do u find the more u keep moving the less stiff u get I have he body if an old lady today after today's class

    Yes, I personally recommend walking or any light activity to get your heart rate up when sore. It definitely helps!


  • RuNaRoUnDaFiEld
    RuNaRoUnDaFiEld Posts: 5,864 Member
    Salt bath then keep moving.
  • hpearce123
    hpearce123 Posts: 41 Member
    Oo salt bath that sounds good
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    I have recently incorporated more stretching and that seems to have helped. You can also try and time some protein and carbs around your workouts.
  • ValeriePlz
    ValeriePlz Posts: 517 Member
    If you are doing endurance workouts, you should try to get a good protein / starchy snack within 30 minutes of working out to replace the lost glycogen.
  • slaite1
    slaite1 Posts: 1,307 Member
    Agreed with all of the above
    Also make sure you're getting plenty of sleep
    For me, staying active in general, drinking tons of water, taking time to cool down after a workout and getting extra sleep are all imperative to prevent "can't-even-sit-on-the-toilet-broken-old-lady-syndrome"
  • Luna3386
    Luna3386 Posts: 888 Member
    In addition to the above, I find that having a really big deficit makes my Dom's awful. A moderate deficit helps me with recovery.
  • Rusty740
    Rusty740 Posts: 749 Member
    Cardio - If you are doing cardio, then stop and do nothing, the lactic acid will build up in your muscles and you will ache later. If you keep moving for awhile after your workout, it won't build up like that. This is why you see professional athletes riding a stationary bike after a game. Finish your workout, then go for a 5-10 minute walk or something.

    Weight lifting - I did find once that I had a glass of milk after lifting heavy and I didn't ache at all later. Kind of anecdotal though.
  • hpearce123
    hpearce123 Posts: 41 Member
    Rusty740 wrote: »
    Cardio - If you are doing cardio, then stop and do nothing, the lactic acid will build up in your muscles and you will ache later. If you keep moving for awhile after your workout, it won't build up like that. This is why you see professional athletes riding a stationary bike after a game. Finish your workout, then go for a 5-10 minute walk or something.

    Weight lifting - I did find once that I had a glass of milk after lifting heavy and I didn't ache at all later. Kind of anecdotal though.

    That's a really good point with the athletes thank you
  • hpearce123
    hpearce123 Posts: 41 Member
    slaite1 wrote: »
    Agreed with all of the above
    Also make sure you're getting plenty of sleep
    For me, staying active in general, drinking tons of water, taking time to cool down after a workout and getting extra sleep are all imperative to prevent "can't-even-sit-on-the-toilet-broken-old-lady-syndrome"

    Yer broken old lady syndrome worked I had a big gun bottle if water b cordial to flush any toxins feel allot better today X
  • Sindbad1985
    Sindbad1985 Posts: 22 Member
    Sleep better to recover
  • bgonzalez1925
    bgonzalez1925 Posts: 16 Member
    katadx wrote: »
    I second the BCAA's. I do fasted cardio and strength training sometimes and I find that it really helps with the soreness. The effectiveness is different for everyone though, so I'd reccomend trying to get some samples or buying a small amount first to see if it works for you.
    On another note, making time for proper stretching and cooldowns also can work wonders. I am guilty of skipping sometimes but when I don't skip I recover a lot better. Adequate protein also may help!

    What's fasted cardio?

  • yoherbs421
    yoherbs421 Posts: 160 Member
    katadx wrote: »
    I second the BCAA's. I do fasted cardio and strength training sometimes and I find that it really helps with the soreness. The effectiveness is different for everyone though, so I'd reccomend trying to get some samples or buying a small amount first to see if it works for you.
    On another note, making time for proper stretching and cooldowns also can work wonders. I am guilty of skipping sometimes but when I don't skip I recover a lot better. Adequate protein also may help!

    What's fasted cardio?

    Cardio in a fasted state. Some people like to do their workout first thing in the morning before eating anything at all. That, and you could do fasted cardio during the day provided you haven't eaten 6 hours prior. This is when BCAA's are effective as they help keep your muscle from wasting away. BCAA's are good for DOM's too.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    edited May 2017
    hpearce123 wrote: »
    Oo salt bath that sounds good

    epsom salt bath,I dont know if thats what runaround meant or not.foam roller can help too
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    hpearce123 wrote: »
    slaite1 wrote: »
    Agreed with all of the above
    Also make sure you're getting plenty of sleep
    For me, staying active in general, drinking tons of water, taking time to cool down after a workout and getting extra sleep are all imperative to prevent "can't-even-sit-on-the-toilet-broken-old-lady-syndrome"

    Yer broken old lady syndrome worked I had a big gun bottle if water b cordial to flush any toxins feel allot better today X

    what toxins are you flushing out that your organs dont?
  • DeeWalkz
    DeeWalkz Posts: 12 Member
    Your rest days are really important as is protein in rebuilding the muscle. Nothing beats real protein but if you need a supplement go for it.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    hpearce123 wrote: »
    slaite1 wrote: »
    Agreed with all of the above
    Also make sure you're getting plenty of sleep
    For me, staying active in general, drinking tons of water, taking time to cool down after a workout and getting extra sleep are all imperative to prevent "can't-even-sit-on-the-toilet-broken-old-lady-syndrome"

    Yer broken old lady syndrome worked I had a big gun bottle if water b cordial to flush any toxins feel allot better today X

    what toxins are you flushing out that your organs dont?

    I can't speak for the OP but there's still a lot of myths out there of soreness being a result of lactic acid buildup.
  • Rufftimes
    Rufftimes Posts: 349 Member
    Big on the BCAA's especially cause I'm no spring chicken. You can find them in tablet form, or as a post workout powder at any supplement store. I've tried several, and none really taste awesome
  • stanmann571
    stanmann571 Posts: 5,727 Member
    rainbowbow wrote: »
    hpearce123 wrote: »
    slaite1 wrote: »
    Agreed with all of the above
    Also make sure you're getting plenty of sleep
    For me, staying active in general, drinking tons of water, taking time to cool down after a workout and getting extra sleep are all imperative to prevent "can't-even-sit-on-the-toilet-broken-old-lady-syndrome"

    Yer broken old lady syndrome worked I had a big gun bottle if water b cordial to flush any toxins feel allot better today X

    what toxins are you flushing out that your organs dont?

    I can't speak for the OP but there's still a lot of myths out there of soreness being a result of lactic acid buildup.


    The Reality is we really don't know what causes it. Despite much study the mechanism or mechanisms that cause DOMS are still relatively mysterious. We do know that Increasing cooldown tends to help, Hydration tends to help. Protein/BCAAs tend to help. We also know that despite the fact that moving with DOMS hurts, Moving/stretching is the way to recovery... working through is the only way to get through.
  • hpearce123
    hpearce123 Posts: 41 Member
    Does anyone experaince a gain I've eaten well this week and worked out 5 days this week yet I have gained a pound
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    hpearce123 wrote: »
    Does anyone experaince a gain I've eaten well this week and worked out 5 days this week yet I have gained a pound

    Your body can naturally fluctuate several lbs a day, week, month; and it's worse for women. I am actually up 1/2 this week. But my workouts have increased in intensity a bit, so I suspect its more water retention from exercise.
  • spdaphne
    spdaphne Posts: 262 Member
    Get a foam roller and the Stick. Both will help break up the muscle tissue and help with increasing your range of motion. It hurts at first, but helps with recover and the pain of sore muscles will lessen

    https://www.amazon.com/Stick-Self-Roller-Massager-Travel-Stick/dp/B0028BSFIS

    https://www.amazon.com/gp/aw/d/B00KAEJ3W2/ref=mh_s9_acsd_top_bEIXf_c_x_3_w?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=mobile-hybrid-3&pf_rd_r=EEX2BBMSYPQ2HS76C5KF&pf_rd_t=30901&pf_rd_p=4b0d3665-e54a-5ab7-9d65-3c8971aa6155&pf_rd_i=3407871