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Thread: Recovery techniques?

  1. #1
    Join Date
    Mar 2010
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    UK Midlands
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    Question Recovery techniques?

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    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

  2. #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.

  3. #3
    Join Date
    Feb 2010
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    Have you tried a full ice bath?

    Glutamine also helps.

  4. #4
    Join Date
    Apr 2010
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    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...

  5. #5
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    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.

  6. #6
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    Jul 2009
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    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.

    In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

  7. #7
    Join Date
    Aug 2009
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    NYC
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    Zinc post workout
    .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
    ><((((> .`.><((((>.`.><((((>.`.><(( ((>

  8. #8
    Join Date
    May 2010
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    Arlington, VA
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    A (quality) multivitamin helped me very much in this area... apt to agree with folks about the nutrient deficiencies.

  9. #9
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    Feb 2010
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    Auckland, New Zealand
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    How often are you working out? Are you giving your body enough rest time to recover?

  10. #10
    Join Date
    Mar 2010
    Location
    UK Midlands
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    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?!

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