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How to speed exercise recovery & improve gains

Commented on March 05, 2014
Created March 04, 2014 at 12:21 AM

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 :)

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on March 05, 2014
at 12:06 AM

Dynamic stretching before, statich stretching after

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 05, 2014
at 12:01 AM

I guess if it helps you walk. I know today, I wouldn't be able to move if I hadn't stretched mildly (2 days post first work out), so there's something to it. Worth an n=1 experiment. So your more of a mind to stretch afterwards, than before?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on March 04, 2014
at 11:47 PM

Did Grok have foam rollers? No. Can I actually walk the next day if I roll out after leg day? Yes. It's not ALL about what a paleo man would have done. I'm pretty sure he didn't take fish oil either :)

Sometimes you need to look beyond "scientifically" and try it out for yourself. Try stretching next time...if it helps, do it again. If not, then you can make a decision on that (although I do feel that stretching post workout is scientifically proven).

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 04, 2014
at 11:40 PM

There is a swimming complex next door. Maybe a spa or sauna might be a good idea actually. A lot of people swear by saunas post work out. Generally, thanks for your advice. I wonder about stretching. Has it ever been proven that stretching is healthy scientifically? It strikes me that its doubtful paleo man would have done anything like that, more just normal mobility, warm up, cool down type stuff (and then not always). I did stretch of course, your advised to. But I am curious about it.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 04, 2014
at 11:37 PM

Ive tried throwing in a 24 hour fast this week (maybe a routine). Im really looking for weight loss, although obviously my muscle strength will grow too, and thats good metabolically. The soreness this week is insane. If its less, maybe I would enjoy it. And this level its nuts. Got some fish oil, to up my omega-3 slightly (already do salmon 1/week). I noticed that I was a little low in sugar when i finished, but I think a few tubers the night before and some tiny bit glucose immediately afterwards would probably do it.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 04, 2014
at 12:48 PM

My arms are still sooo dead. Apparently this isnt as bad once your a few weeks into. Still got to be some smart gym gurus out there with some answers :)

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 04, 2014
at 05:01 AM

Im sure someone here has some great answers. Feel free to unvote this if you'd also like the hear answers, lol :)

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 04, 2014
at 01:11 AM

Feel free to ask questions. I am not technically overweight BTW, but I have a gut. I use coconut oil to cook and eat moderate carb primal (probably more like 100-150 grams carbs. Mostly boosted by fruit, I only eat tubers/starches some days). My work out is "the big five". Overhead push and pull, mid push and pull, leg push, to muscle failure ideally within 90 secs. I generally don't drink sugary drinks. My go to drink at home is the very low sugar lime juice and unsweetened cranberry mixed with water.

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1 Answers

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86c97b2779feab3c330f5e1c5fea7e25

(2312)

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.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 04, 2014
at 11:40 PM

There is a swimming complex next door. Maybe a spa or sauna might be a good idea actually. A lot of people swear by saunas post work out. Generally, thanks for your advice. I wonder about stretching. Has it ever been proven that stretching is healthy scientifically? It strikes me that its doubtful paleo man would have done anything like that, more just normal mobility, warm up, cool down type stuff (and then not always). I did stretch of course, your advised to. But I am curious about it.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on March 04, 2014
at 11:37 PM

Ive tried throwing in a 24 hour fast this week (maybe a routine). Im really looking for weight loss, although obviously my muscle strength will grow too, and thats good metabolically. The soreness this week is insane. If its less, maybe I would enjoy it. And this level its nuts. Got some fish oil, to up my omega-3 slightly (already do salmon 1/week). I noticed that I was a little low in sugar when i finished, but I think a few tubers the night before and some tiny bit glucose immediately afterwards would probably do it.

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