bodybuilding ... weightlifting, can we share some ideas for speeding up recovery of sore muscles? Any tips, suggestions? Favorite remedies?

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    Sep 10, 2013 3:23 PM GMT
    Hi guys. Im feeling sore today from working out. No injuries. Just general muscle soreness and fatigue. I looked here to see what other people do to get over muscle pai and recover fast (so we can keep playing and working out and avoid serious injury). I hope others will offer some good advice. I would love to hear about any new supplements for recovery that you might think are great for you.
    From my background... I know if I start the workout warmed up, I have less soreness. Some cardio next day also improves my circulation so improves the soreness. But also... I have had to use soaking in Epsom salts, I used to do a lot of acupuncture. aspirin or acetaminophen just cover the pain... I want truly faster recovery. Any ideas? Right now I am feeling good, but had to skip a workout to let some muscles relax a bit. Share you magic mojo with us!
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    Sep 10, 2013 3:49 PM GMT
    I stretch both before and after, drink lots of water during the day, drink a 4 to 1 carbs/protein recovery drink after (chocolate milk :-)) and take naproxen if all else fails hehe.
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    Sep 10, 2013 4:25 PM GMT
    Are you referring to this?
    I would suggest rest for couple of days and if the pain is intense, you can take paracetamol.
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    Sep 10, 2013 4:52 PM GMT
    Feeling sore is normal but yea before lifting I lossen up for 10 min cardio till I'm warm and breaking sweat. Like on the elyptical with the arm swinging poles. Drink a post workout amino mix they say optimal is to drink amino mix while working out also check out drink powder called Dark Matter drink lots water after workout and a high qaulity protein mix. After lifting I do more cardio and stretching to stay loose. Sneak big stretches all through day after workouts like at office desk or anyplace. Just eat good also veggi and amino powders and real protein later in day like chicken. Get massages every 3 weeks or more. Advil if you must for inflamation but try to eat foods that help with inflamation instead.

    Drink amino mix few times during day aftet workouts in a shaker water bottle.
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    Sep 10, 2013 5:03 PM GMT
    I've struggled with this forever and it got worse as I moved into my 40s. I can even feel hung over from working out, where my whole body and brain are fatigued and sluggish the next day. Here are some of the things I've tried.

    Creatine: does not help anything to feel better

    Stretching: Contrary to all the current research, stretching seems to help me. I stretch after warming up, and throughout my workout. When I don't stretch, muscle and tendon pain is worse. Current research says however that stretching is overrated and actually weakens muscles if done during the workout. One health professional told me recently to reserve stretching for the end of the workout but to hold each stretch for 90-120 seconds, and it would have a much better transformative effect on the muscle that what I currently do. I've not tried this yet.

    Glutamine: Am convinced this helps healing somewhat. I take 3-4g upon waking and at the start of a workout, both times on empty stomach. This dosage would be considered minimal.

    Arginine: For the last few years this has been proclaimed by the supplement companies to help with recovery. It does not seem to help me at all, however some studies say that it does help. Example

    Ornithine: Same as Arginine.

    BCAA (Branched Chained Amino Acids): Have been taking this with Glutamine in the same dose for the last month. Am VERY IMPRESSED. It seems to be the most helpful of anything I've tried. The dose I am taking is small compared to what appears on bodybuilding sites, so I might get an even better benefit were I to take more. It not only seems to lessen soreness, but to help with general fatigue as well. The training regimen seems to be closer to 15-20g/day on empty stomach. On of the trainers at my gym recommends taking before bed, but only if you go to bed on an empty stomach (which I rarely do).

    I take any amino acid in pure (no flavouring) powder form on the tongue and wash it down with water on an empty stomach.

    Turmeric: This stuff really helps with muscle soreness. I take 1 or 2 tabs before bed, and sometimes one before a workout. It does not have the damaging side effects of drug store anti-inflamatants. (Source Naturals, Turmeric Extract 350mg, sold on Amazon).

    Devils Claw: I take a tab of this sometimes before bed for knee pain. It really works, again without side effects of drug store anti-inflamatants.

    Omega-3s: EPA 900mg/day. DHA 600mg/day. Definitely this helps with general inflamation, and there's a ton of research.

    China-Gel: Rub this into a strained muscle. It works better than Voltaren. Its the best thing since tiger balm, but without the strong smell, and without stained clothes. Voltaren has side effects, this does not.
  • MikeW

    Posts: 6082

    Sep 10, 2013 5:20 PM GMT
    Good post from Nivek. BCAAs are a must. I buy them in bulk (very fine powder) and mix 1 Tbs of them with a smushed up ripe banana, two scoops of unflavored protein powder and sometimes a glob of peanut butter. I eat half of this a half hour before my workout and the remaining half immediately after.

    I also use Progenix Recovery (only on my workout days as it is expensive). It is super micronized so it mixes easily with water. I have two scoops usually about an hour after my workout.

    I also recommend Casein protein about a half hour before bedtime. It doesn't mix well without a blender so I've devised my own system. I use a chocolate flavor, put a scoop or two in a bowl, and slowly add water to it, mixing it up with a spoon until it is the consistency of cake icing -- I just eat it like that, lol! Sometimes I put some peanut or almond butter in it, too.

    I'm an old guy but workout hard and the above is working for me. I never get so sore I don't feel like working out.
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    Sep 10, 2013 5:52 PM GMT
    Just eat regular meals (with protein, fat and carbohydrate, prefer the carb:protein ratio in a 3:1 ratio) every 3-4 hours.

    On the exercise side, don't overextend beyond what is beneficial. Ask why you are doing another set of something.
  • cowboyathlete

    Posts: 1346

    Sep 10, 2013 6:08 PM GMT
    I definitely concur with the recommendations to add protein and amino acids.
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    Sep 10, 2013 6:17 PM GMT
    Aside from the basics like proper nutrition and rest, I swear by Glutamine. If I've had a particularly brutal workout, I take Glutamine before going to bed and the soreness is reduced considerably the next day.
  • cowboyathlete

    Posts: 1346

    Sep 10, 2013 6:31 PM GMT
    It also depends on your workout routine. I restructured my lifting routine to only do each body part once a week. For example, Mondays are arm day for me.
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    Sep 10, 2013 6:39 PM GMT
    DOMS doesn't really affect me much any more, it did more so when I first started working out or was resuming after a long break.

    BCAAs did help.
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    Sep 10, 2013 10:04 PM GMT
    I always use the foam roller or lacrosse balls and do SMR on my wore muscles. It kinda hurts while doing it but feels really good afterwards.
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    Sep 10, 2013 10:37 PM GMT
    Delayed-onset muscle soreness is fairly normal, especially if you are new to(or just getting back into) the weight training game. I've found that stretching helps a great deal. I always stretch after I've finished lifting. Never stretch cold muscles! Always warm up first at least.

    Massage is very therapeutic(and feels good too!) when you can afford it- if you don't have a sig. other to do it for you that is(I've got an appt. with my LMT on Saturday- Yay!).

    Sauna, jacuzzi, and/or steam rooms are very helpful as well. I like sauna myself, but that's just my personal preference.

    As others have mentioned, BCAAs and Glutamine are probably your two most important supplements, along with good quality protein.

    You will find that as you progress that the DOMS will lessen. Just make sure that you give yourself adequate rest time between workouts and don't overdo it starting out. Eventually you'll get to a point where you welcome feeling a little sore the next day- it means you had a good workout!
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    Sep 10, 2013 11:31 PM GMT
    My very personal recipe to prevent injury is to do some light warm up, like 5 minutes on a cross-trainer. Stretch at the end, protein shake or similar in the locker room and 10-15 minutes saune before heading home. Works almost every time and i feel limber the next day.

    Too bad my gym just removed the sauna and steambath... doh!
  • wellwell

    Posts: 2266

    Sep 11, 2013 3:43 AM GMT
    Ibuprofen (Advil), is a miracle-drug for those who can take it; BB's swear by it. It is an effective anti-inflammatory, and kills pain too.

    In my case,it blurs my vision and upsets my stomach; therefor, I no longer use it.

    Good Luck,
    W W
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    Sep 11, 2013 5:49 AM GMT
    To improve recovery I sometimes use an intra-workout formula. Intravol was the best but its gone now. Intrabolic is awesome. And of course there is Sizeon. Just make sure it has plenty BCAA's and very little if any carbohydrates. I always use a post-workout formula. Optimum Nutrition's 2-1-1 Recovery is great. Just be sure to add a scoop of creatine to it. Right now since I'm trying to put on weight I'm using After Shock Critical Mass for my post-workout formula. I train heavy 6 days a week with little if any post-workout soreness.

    Good luck.
  • MikemikeMike

    Posts: 6932

    Sep 11, 2013 6:38 AM GMT
    Skip all the rest. If you take calcium magnesium and malic acid in pill form, the soreness will diminish and more likely disappear.icon_idea.gificon_idea.gif
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    Sep 11, 2013 8:19 AM GMT
    Wow! I am so glad I asked. There are so many great suggestions from all of you! I can't wait to try. The empty stomach rule for all the BCAA Glutamine etc is going to be a challenge for me. I rarely if ever have an empty stomach. I have to eat all the time to maintain my weight. But I will work it in. Thanks to all of you for your feed back!
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    Sep 11, 2013 8:23 PM GMT
    No one mentioned yet...if you wanna skip all the drugs and stuff, just workout again 48 hours later with a lighter weight. You'll still be a little sore, but atleast you'll be able to move your arms. There's been times I've been so sore I couldn't even do a full stretch. Only another workout would cure it.

    Before I really started going regularly, I had worked out on a guest pass with a friend. Once. took forever for the soreness to go away because that was only a 1 time guest pass and I had no way of working out again.

    "I, I'm not feeling any pain, no baby not me
    I'm still breathing, this old heart of mine is still beating
    tears have cried and dried, you have gone and I survived,
    I'm still breathing."

  • Posted by a hidden member.
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    Sep 12, 2013 4:22 PM GMT
    Oh ya. totally forgot that foam rolling is your best friend to relieve trigger points that are sore