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  • Recovery techniques?

    Workout hard, always have aching muscles the nest day. Wanna reduce this!

    So i hydrate, stretch, bath, sleep, sleep, sleep and adequate protein. (not necessarily in that order!)

    Am i forgetting anything? or any magic tricks?

    Cheers
    www.beatingorthorexia.co.uk

    No more diets. No more stress. Health made easy. Living made incredible.

  • #2
    Enough calories (not only protein) is important for recovery. Low intensity walking can also help. Active recovery may also be beneficial... Movements with LIGHT weight, in the 20-30rep range. Intensity should be minimal. Soreness should gradually taper off as you become more trained/conditioned.

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    • #3
      Have you tried a full ice bath?

      Glutamine also helps.

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      • #4
        I second an ice bath or at least a few minutes of cold shower. I've also had some neat success with those binaural beats that stimulate brain wave states, the relaxation/deep sleep ones really can add an extra layer of awesomeness to a short nap/yoga corpse pose experience...

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        • #5
          Just my own experience and I have no science to back it up, but since supplementing with Vitamin D, my next-day DOMs hasn't been severe. Don't know why this is so. Perhaps the anti-inflammatory effect.

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          • #6
            Check out nutrient deficiencies. That means vitamins and minerals too.

            Self-massage is a wonderful idea. Do it everyday before the workout. Helps me find out what I shouldn't be working that day too. Then again, partner-massage is an even more wonderful idea.
            sigpic
            In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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            • #7
              Zinc post workout
              .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
              ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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              • #8
                A (quality) multivitamin helped me very much in this area... apt to agree with folks about the nutrient deficiencies.

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                • #9
                  How often are you working out? Are you giving your body enough rest time to recover?
                  My website: http://www.shoppinganywhere.net/

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                  • #10
                    Thanks guys, dont know if i can handle the ice baths, but ill look into the vitamin supplements. Fitday says I am hitting everything apart from vit D (unsurprisingly). Whats a good supplement? cod liver oil inst it?

                    I work out once every two or three days never two in a row. Oh and what is glutamine all about?!
                    www.beatingorthorexia.co.uk

                    No more diets. No more stress. Health made easy. Living made incredible.

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                    • #11
                      Glutamine is an amino acid I believe, found in protein powders or separately as a supplement. Supposedly helps recovery after intense weight lifting.

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                      • #12
                        I found this stuff called pure protein at fred meyers it only has six grams of carbs and very little sugar per serving and twenty three grams of protein i have only been using it the last two days right after working out and not getting any soreness whatsoever the next day now. i was feeling pretty beat up cause i been doin p90x/insanity another bonus of the pure protein it was one of the cheaper protein powders i had found out there it was only like $30 for a 2lb can.

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                        • #13
                          Are you credit card less? $30 for 2lb is outrageous. I use Muscle Gauge Whey Protein Isolate. 24g per serving, zero carbs, terrific flavors. 5 lb tub is $34.99 + $5 shipping. Found online, Muscle Gauge Nutrition or bodybuilding.com.

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                          • #14
                            Originally posted by RezH View Post
                            Are you credit card less? $30 for 2lb is outrageous. I use Muscle Gauge Whey Protein Isolate. 24g per serving, zero carbs, terrific flavors. 5 lb tub is $34.99 + $5 shipping. Found online, Muscle Gauge Nutrition or bodybuilding.com.
                            Seriously $30 for 2 lbs is robbery.

                            Recovery wise, I do a lot of stretching and active rest (walking or jogging) and usually a good bit of doing nothing in the evenings. I take a few supps, beta-alanine 2-3x throughout the day and eat a lot. Then again I train a lot more though (5 days per week, sometimes 6, 2-2.5hrs per session average).
                            Check out my blog!

                            http://easternstrength.blogspot.com/

                            I like to throw, squat and pull heavy things for fun.

                            We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

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                            • #15
                              Foam rolling right after working out.

                              www.robertsontrainingsystems.com/downloads/SMR-manual.pdf

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