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How to improve recovery after workout
- Thread starter UncleWai
- Start date
Warm up do some light stretching before, stretch thoroughly after, and within 2 hours of finishing, eat something with at least 75g of carbs and 20g of protein. Vitamins might help, but if you're just starting to work out it's probably just rustiness and will get better in a few weeks... You could also be working too hard, which does more damage than good.
A whey protein shake (made with milk) right after a workout *seems* to help minimize my burn the next morning.
How long have you been working out? If you just recently started, then it's par for the course. You'll feel like dogsh!t for a couple weeks before your body starts to get an exercise foundation built.
How long have you been working out? If you just recently started, then it's par for the course. You'll feel like dogsh!t for a couple weeks before your body starts to get an exercise foundation built.
Pepsi90919
Lifer
why do you not take vitamins? how could anyone do that to themselves?
Red Dawn
Elite Member
Are your muscles sore or is it your joints and ligaments? If it's your muscles that should stop being a problem after a week or so, if it's your joints and ligaments that means you aren?t using the right form. If that's the case you might want to lighten up the amount you lift so you can make sure you use the proper form.
Blazin Trav
Banned
Protein powder before and after does the trick for me.
I perform much better in the gym with Whey Protein before workout and post workout.
I perform much better in the gym with Whey Protein before workout and post workout.
otispunkmeyer
Lifer
perhaps the most important thing you should do - warm up
in the pool we usually do at least 30 min of warm up, and thats after spending 10-15mins on poolside doing some light warm up stuff like arm swining and doing some skipping to get the blood flowing, warming the body up.
in the gym, perhaps you need not do so much. i usually use the rowing machine for about 5-10mins, starting off gentle of course, then move on to another 10 or so minutes stretching properly.
then do your work out
afterwards its worth just returning to the mats area and stretching off again, or doing some light rowing or running. this helps the body remove the lactic acid that might of built up in your muscles faster than just doing nothing.... active rest/recovery is the best way to do it i find
infact for swimming, its usually wise to go straight in the swim down pool after a race, and swim at least 4 times more distance than you just raced in. we normally do 100's on 1.45 using individual checking speed (PB+15/20 ish), it might not look like your recovering because its quite fast, but it works. so Active recovery FTW!
you should feel a little sore though, its a sign that what ever your doing is having an affect, your body will adapt to it if you keep going.
as some ones already pointed out... if its joint pain, your doing something wrong.....wrong technique or you havent got the machines set up quite right. you should probably consult one of the personal trainer guys most gyms have. if its muscle pain/soreness then thats probably normal, especially if you havent used them properly in a while or you start loading them up more than before, your body will adapt to it.
in the pool we usually do at least 30 min of warm up, and thats after spending 10-15mins on poolside doing some light warm up stuff like arm swining and doing some skipping to get the blood flowing, warming the body up.
in the gym, perhaps you need not do so much. i usually use the rowing machine for about 5-10mins, starting off gentle of course, then move on to another 10 or so minutes stretching properly.
then do your work out
afterwards its worth just returning to the mats area and stretching off again, or doing some light rowing or running. this helps the body remove the lactic acid that might of built up in your muscles faster than just doing nothing.... active rest/recovery is the best way to do it i find
infact for swimming, its usually wise to go straight in the swim down pool after a race, and swim at least 4 times more distance than you just raced in. we normally do 100's on 1.45 using individual checking speed (PB+15/20 ish), it might not look like your recovering because its quite fast, but it works. so Active recovery FTW!
you should feel a little sore though, its a sign that what ever your doing is having an affect, your body will adapt to it if you keep going.
as some ones already pointed out... if its joint pain, your doing something wrong.....wrong technique or you havent got the machines set up quite right. you should probably consult one of the personal trainer guys most gyms have. if its muscle pain/soreness then thats probably normal, especially if you havent used them properly in a while or you start loading them up more than before, your body will adapt to it.
To tell you the truth I'm not really sure, I just remember reading it somewhere. Though, consuming carbs/protein is certainly a good idea for muscle recovery.
This website mentions:
And here:
UncleWai
Diamond Member
I don't weight lift. Every other day I do 3-4 sets of 10-12 pull-ups, chin-ups, and bar dips, then I go jogging. It's been a year now. I haven't taken any vitamin supplements, my parents say it's not good to rely on supplements.
Actually it's not just workout, even the day after I play basketball (2~3 hours in the weekend), I would get the whole body crapping out feel. I will try to do some more stretches now. I do drink a lot of water.
Actually it's not just workout, even the day after I play basketball (2~3 hours in the weekend), I would get the whole body crapping out feel. I will try to do some more stretches now. I do drink a lot of water.
purbeast0
No Lifer
your body aching is your body letting you know that your muscles are healing. it's normal to be sore for 3-4 days after working out, especially if you are just getting back into it. i remember when i broke my ankle and got back into it, my chest was sore for like 5-6 days straight. so were my abs.
you shouldn't be working the same muscle group any shorter than atleast 3 days after your workout anyways.
you shouldn't be working the same muscle group any shorter than atleast 3 days after your workout anyways.
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