Hi there. I just did by first high intensity strength train this week (yesterday). And I have learnt the recovery (at least this time), is harder than the work out (which is relatively short even if commited). Weak arms, muscle aches etc.
I am following "body by science", which on some levels is comparable with sissons approach, although it has no moving around slowly, its just about the ancestoral diet and the HIT strength.
I have two questions.
First, I was wondering what methods could be used to ease muscle aches, speed recovery, if thats possible. Unfortunately I don't have a bath, so epsom salts isn't an easy option (unless I used a foot bath). I tried the whole hot cold shower thing, and maybe that helped a little. I did find myslef needing a little hit of sugar (half a small power aid) after the work out because of a 15 min walk home. Keeping in mind I did kind kill myself and it was the first time. It seems probably it might be more extreme the first time, but then again, this might be the drill every time for all I know.
Second, what foods or methods can be used to maximize the weight loss, strength and health gains here?
I am thinking of incorporating a 1/week 24 hour fast, and a little green tea. Should I be eating extra protien on the few days after work outs? Any other nutrients?
Lastly, if anyone has any studies on either topics, I love studies, we all do, so please post em :)
asked byDrael (70)
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on March 04, 2014
at 05:08 PM
Make sure you stretch right after your workout and randomly after that (will help some with muscle soreness). For legs, a foam roller works wonders. Also, a bit of a cool down at the end of your workout can help. If there's a sauna, use that.
Try some Turmeric spice in your foods as it is a good inflammatory. Make sure you get enough carbs and protein to sustain your exercise level (I prefer sweet potatoes for carbs, whatever you would like for protein). I still have my protein shake (not paleo, oh no!) right after workouts...I add some gluten free granola (with raisins) in their for extra carbs and a crunchy texture.
Basically, it's going to hurt at the beginning no matter what. It takes time to get your muscles/body to a level where you don't get sore. I do heavy legs one or twice a week, every week, and still get very sore. Soon you will look forward to the sore feeling when it's not so unbearable.
If you want to gain muscle, you need to eat over maintainence. If you want lose fat, you need to eat under maintanence. IMO, a 20 hour fast once or twice/week if helpful for fat loss. I keep my protein pretty high (1g per lb of bodyweight), but many Paleo people believe that is too high.