Post-Workout Recovery

[dlappjr 467]

I looked through the Fitness and Exercise posts for something specific but didn't find any info. I am wondering about Post-Workout Recovery. Specifically, how to maximize the recovery, efficiently. If I do something that makes many muscles sore for 2-3 days, I am looking for a way to shorten that time down to 2 days or less. In this specific case, I am not lifting weights, so I can't lesson the lift, or the reps. It was a group workout doing things like bosu ball pushups and bosu ball plank jacks, mountain climbers, assisted pull-ups, russian twists with 10# med balls, one legged squats and a bunch of boxing bag punching. I waited the usually day before working out again, but my fri morning workout suffered because I wasn't 100% from wednesdays workout. Any ideas? I am looking into adding amino acids. I already get about 110g Protein throughout the day.

Edited January 22, 2016 by dlappjr

[Alex Brecher 10,516]

@@dlappjr,

Nutritionally, you can speed muscle recovery and glycogen (fuel) replenishment if you take in some nutrients within 15 to 60 minutes after finishing your workout. The goal is 4 grams of carbs for every gram of Protein. If it’s just a snack, you can aim for about 10 grams of Protein plus 40 grams of carbs. For a meal, you can go for about 80 grams of carbs and 20 grams of protein. You could have Peanut Butter and whole grain toast, or whole grain cereal/oatmeal with milk, or a shake with Protein powder and fruit, or a sweet potato and Greek yogurt…

As for the actual workouts: if you’re super sore, it could mean you worked super hard. Soreness peaks at 48 hours (2 days) post workout, so if you’re aiming to work the same muscles two days later, you’re probably still going to be sore.

What you could do is switch up the muscle groups and workouts, so you’re not hitting the same muscles as hard until they’ve recovered more. You could also do cardio on your off days to get the blood flowing (and burn calories).

Another thought is that you could be overtraining. If you’re really that sore, maybe your body just isn’t used to those kinds of workouts yet. That would mean either be patient until your body gets used to them (like take the extra day of recovery if you need it), or scale back on the workouts until your body is ready to hit it that hard without needing so much recovery.

Anyway, good for you for working so hard! You will see great results if you keep it up!

[dlappjr 467]

@@dlappjr,

Nutritionally, you can speed muscle recovery and glycogen (fuel) replenishment if you take in some nutrients within 15 to 60 minutes after finishing your workout. The goal is 4 grams of carbs for every gram of Protein. If it’s just a snack, you can aim for about 10 grams of Protein plus 40 grams of carbs. For a meal, you can go for about 80 grams of carbs and 20 grams of protein. You could have Peanut Butter and whole grain toast, or whole grain cereal/oatmeal with milk, or a shake with Protein Powder and fruit, or a sweet potato and Greek yogurt…

As for the actual workouts: if you’re super sore, it could mean you worked super hard. Soreness peaks at 48 hours (2 days) post workout, so if you’re aiming to work the same muscles two days later, you’re probably still going to be sore.

What you could do is switch up the muscle groups and workouts, so you’re not hitting the same muscles as hard until they’ve recovered more. You could also do cardio on your off days to get the blood flowing (and burn calories).

Another thought is that you could be overtraining. If you’re really that sore, maybe your body just isn’t used to those kinds of workouts yet. That would mean either be patient until your body gets used to them (like take the extra day of recovery if you need it), or scale back on the workouts until your body is ready to hit it that hard without needing so much recovery.

Anyway, good for you for working so hard! You will see great results if you keep it up!

Thanks for the great response, Alex! I have been good about getting my protein directly before and after. I did not know about the carbs. I am still struggling with the fact good carbs are ok. I probably get less than 150g of carbs a day. I eat a 20g Protein Bar before a workout and then a 20oz. Bottle of Isopure with 40g protein, but zero carb. Then maybe some yogurt and granola or eggs and cheese about an hour later. I will try adding the bread and Peanut Butter. That is a good idea. That will also help with Fiber too. My loss has slowed down dramatically but my body is still changing size and structure. I appreciate the kind words of encouragement.

Edited January 23, 2016 by dlappjr

[Indieflickers 298]

@@dlappjr I'm still trying to get my head around carbs too but from all the research I've done, they really are necessary for recovery. I've slowly been increasing my work out - distance, reps, time, etc - and it's taking longer and longer to recover. I'm adding in some extra carbs to see if that helps. BCAAs are also good. My Protein Powder has them but I just got an electrolyte replenishing powder that also has BCAAs and glutamine which is also supposed to help.

[dlappjr 467]

Thanks @Indieflickers. I have started taking BCAAs after my workout, along with my usual Isopure Protein drink. I just started so I haven't noticed a big change yet, but I do seem to be able to go more days in a row with lifting vs. waiting for a day or more to recover.

[Indieflickers 298]

@@dlappjr are you taking them as a powder or as a pill? I only ask because I read the pills aren't nearly as effective, though I can't say that from actual experience having never taken them.