Muscle recovery help!
hpearce123
Posts: 41 Member
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
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drink plenty of water
eat adequate protein (.8-1.2g per pound LBM)
plan adequate rest and recovery days
fill in any nutritional deficiencies with a multivitamin
if you're looking for a supplement, i personally take BCAAs when working out or fasting and it helps quite a bit; but i'm vegetarian and get pretty low amounts of certain essential amino acids otherwise.9 -
What's BCAA's hun0
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hpearce123 wrote: »What's BCAA's hun
branch chain amino acids.2 -
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Thanks guys Ile have a read up on them0
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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 class0
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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.0 -
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!3 -
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!
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Salt bath then keep moving.2
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Oo salt bath that sounds good0
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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.1
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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.2
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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"2 -
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.2
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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.2 -
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 you0 -
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 X0 -
Sleep better to recover0
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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?
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bgonzalez1925 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.0 -
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 too0 -
hpearce123 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?0 -
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.0
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CharlieBeansmomTracey wrote: »hpearce123 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.1 -
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 awesome0
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rainbowbow wrote: »CharlieBeansmomTracey wrote: »hpearce123 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.
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Does anyone experaince a gain I've eaten well this week and worked out 5 days this week yet I have gained a pound0
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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.0 -
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
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