4

votes

Hack my terrible recovery!

Answered on September 12, 2014
Created February 27, 2012 at 5:24 AM

The problem I have is that literally any exercise I do will make me sore and tired the next day, even two days later.

I'll do something like hot yoga, which has no heavy lifting (no even bodyweight) and is mostly stretching, and I have to rest the next day. But the problem is that the day after that, if I try to go again, my quads will still be sore, my balance will be totally shaky, and I lose energy quickly. This means I have to exercise either every other day, or often take two days off just for "little things!" Even the other day, I sprinted to the end of the road after walking my dog, and the day after my quads and ankles were so sore! I guess my body is just terrible at recovering+repair... But this is a problem as I'd like to be more active to slim down. I'd love to strength train every other day on weekdays (that's 3 times a week) and sprint a little on weekends.

More about me: I usually eat twice a day, lots of meat and fat. I make sure to eat a large sweet potato and nuts for carbs, plus I'm not afraid of carrots, bell peppers, and blueberries, and sometimes I have white rice as well. Morning is either coffee with cream or cocoa powder+water+cream. I probably drink way too much coffee, I'd estimate I drink about 3 10oz thermoses a day on average, because I drink it in the morning AND during the day when I need to buy some in order to use wifi at Starbucks. I sleep a lot as well. Usually 9-10 hours, sometimes 11. Live at home with housekeepers who cook paleo-ish food for dinners, but with veg. oils, so I was thinking perhaps it's inflammation? But tons of bodybuilders eat veg oil and manage to work out all the time... I'm also eating the carbs at dinner to help with repair, so I don't think it's my carb levels either.

Any advice would be appreciated. My search results indicated that recovery problems to my extent aren't very common at all, so I don't mind creative ideas or speculation.

06935be03aaa3cc589afb3b5e01268ad

(158)

on March 03, 2012
at 07:41 AM

Ingested within 30 minutes after exercise

9ffe43c6c5990ed710c7c49b12d6ee7f

on March 02, 2012
at 06:16 AM

Unfortunately I'm dealing with uncooperative parents who won't let me take over the dinner plans - I've tried to get them to use my lard, ghee, or cnut oil. But my parents are children of the 80s, convinced veg and seed oils are "lower fat and healthier" than my saturated fats...

016de26fe61daf799662d3b7b2468324

(688)

on February 28, 2012
at 02:22 AM

I also live with helpers who prepare meals and I've thrown out their veg oils and replaced them with EVOO. I buy them a new bottle every week, so there is lots. Before that I was having weird digestive issues and feeling sluggish for no apparent reason, until I investigated every avenue and saw that "Olive Pomace Oil" was used to cook all my food. Since the switch, I feel 1 million times better.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on February 27, 2012
at 08:19 PM

Ah, ok, then all I can say is I hope you figure out what's causing it! I wish I had better advice for you.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 27, 2012
at 04:36 PM

Pick one without the additives. Other than that, timing. A 6 oz steak (170 grams) is around 42 grams of protein that takes 4-6 hours to digest, providing a steady low stream of amino acids over that time. 60 grams of CFM Whey Isolate provides 52 grams of protein that takes 30-60 minutes to digest, providing a big chunk of the amino acids in 30 minutes. So more protein in a smaller amount in a quicker time, right after a workout. In addition to the steak for your regular meals.

A4587cfef29863db612c43f89c202cc1

(2053)

on February 27, 2012
at 03:03 PM

Well, that's young. We all think of pain differently and I'm not sure how intense your soreness is. You may just need to push through it. As you get stronger, the soreness should diminish.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:10 PM

Thanks for the research; interesting read.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:09 PM

You're right, sleep quality is an area I could definitely improve in. This winter has been particularly harsh, getting sun and walking time in has been hard, which definitely influences my circadium rhythm and how deep I sleep.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:06 PM

Hmmm, warming up longer and stretching longer are two things I will try - I never thought about warmups. I tend to rush through both warming up and cooling down. Thanks.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:05 PM

The problem is that I've been working out for quite a while...I can't remember when exactly this all started, because my habits have been all over the place since I've been travelling all of this year.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:04 PM

I'm 19, and I eat plenty of green veggies and other vegetables. I always have 2 veggie side dishes (cooked) AND a salad at dinner.

A4587cfef29863db612c43f89c202cc1

(2053)

on February 27, 2012
at 12:51 PM

What is your age? I'm not suggesting that you cannot improve your recovery, but as we age our recovery slows a bit.

6120c989fd5b69f42a0834b69b87955b

(24553)

on February 27, 2012
at 11:02 AM

What is the deal with the shakes? People seem to be quite fond of them, but I don't see how it could be preferable to just going out and eating a big steak. Sure they might have tons of protein, but most have a lot of frankenfood style sweeteners, flavors, mouth feel modifiers, and colors.

D8c04730b5d016a839b3c5b932bf59dd

(823)

on February 27, 2012
at 06:26 AM

Green veggies? I'm get confused because it seems like most folks on here never state the green veggies (or other than carb veggies) when they list their diets.

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9 Answers

best answer

3
016de26fe61daf799662d3b7b2468324

on February 27, 2012
at 07:06 AM

Hot yoga - people often have a tendency to over stretch, so you'll likely be more sore the next day than if you did regular yoga. Triple that if you're new to it.

Before sprinting, do you do joint mobility or dynamic warmups? Get massages or do self-massage (tennis ball or foam roller) afterwards? Deep tissue/rolfing/myofascial release? If not, try these things. Always warm up 8 minutes minimum and never skip your stretching. I personally have poor circulation so if I don't stretch a minimum of 15 mins after EVERY workout, my legs ache terribly the next day. You may also consider sauna/steam baths, hot tub and pool work. This is all good for recovery.

Also, consider your pre and post workout nutrition and the timings. Experiment. Try drinking coconut water after workouts.

Sometimes, it's the cards we're dealt, genetically speaking, so we have to work extra, extra hard to get ahead. Good luck.

016de26fe61daf799662d3b7b2468324

(688)

on February 28, 2012
at 02:22 AM

I also live with helpers who prepare meals and I've thrown out their veg oils and replaced them with EVOO. I buy them a new bottle every week, so there is lots. Before that I was having weird digestive issues and feeling sluggish for no apparent reason, until I investigated every avenue and saw that "Olive Pomace Oil" was used to cook all my food. Since the switch, I feel 1 million times better.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:06 PM

Hmmm, warming up longer and stretching longer are two things I will try - I never thought about warmups. I tend to rush through both warming up and cooling down. Thanks.

9ffe43c6c5990ed710c7c49b12d6ee7f

on March 02, 2012
at 06:16 AM

Unfortunately I'm dealing with uncooperative parents who won't let me take over the dinner plans - I've tried to get them to use my lard, ghee, or cnut oil. But my parents are children of the 80s, convinced veg and seed oils are "lower fat and healthier" than my saturated fats...

3
543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 27, 2012
at 09:35 AM

on the subject of excessive coffee and cocoa, both of which contain caffeine. This article i found attributed to Robert Barnes may be of interest. It talks about caffeine & the adrenal glands, fatigue, tiredness, malaise etc

Caffeine stimulates the adrenal glands to release adrenalin, the ???flight or fight??? hormone that prepares the body to react to a threat. It increases your heart and breathing rates, dilates the pupils and increases blood flow to the muscles. Ideally this adrenalin release happens very occasionally during times of great physical stress. However, when we consume excessive amounts of caffeine we promote a sustained adrenalin response, which exhausts the adrenal glands. As a result, these glands are unable to produce even the small amounts of adrenalin required to help us maintain focus and concentration, which in turn creates feelings of physical fatigue and malaise.

A secondary effect of caffeine consumption that contributes to sleepiness is that it can dampen the sensitivity of insulin. This hormone is involved in detecting sugar in the bloodstream and ensuring its uptake for energy production. If insulin is not working properly, we have less sugar available for energy and will feel tired.

Finally, caffeine consumption ??? especially at night ??? can reduce the amount we get of slow-wave sleep, which we need to be properly rested and rejuvenated. A consistent lack of this deep sleep will definitely contribute to feelings of fatigue.

Combine these three physical effects of caffeine on the body and you have a recipe for fatigue.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:10 PM

Thanks for the research; interesting read.

2
Fb67dc30cead043d1d13ea503a3044dc

(3280)

on February 27, 2012
at 06:16 AM

Are you just starting frequent exercise, coming from being sedentary? (I'll answer as if you said yes; if not, disregard! If you are normally athletic/active and are seeing a sudden drop in recovery, then that's something else again.)

When I first started exercising after a decade as a couch potato, my recovery time was terrible; I would be shaky and sore for days, even sometimes feeling so injured I would need more than a week to rest. It's normal to be sore the day or two after a workout, but if your muscle tone isn't very strong, then what seems like it should only qualify as a light workout can actually be quite a heavy workout for weaker muscles.

I would say just keep at it; your recovery time isn't necessarily terrible if you are just starting out. I'm sure that over time you will notice that your recoveries get better and faster and you can do a little more every time. When I first started I was sure I'd never be able to do even a single pushup; now I can do 30, full military! But it took a long time and a lot of discouraging days.

And yes, a lot of vegetable oil can contribute to inflammation. Exercise causes a temporary inflammation in the body anyway; having inflammatory factors in your diet can take it to a more painful level, esp if your muscles are getting used to working out. You should try to limit those if you can.

Good luck. :)

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on February 27, 2012
at 08:19 PM

Ah, ok, then all I can say is I hope you figure out what's causing it! I wish I had better advice for you.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:05 PM

The problem is that I've been working out for quite a while...I can't remember when exactly this all started, because my habits have been all over the place since I've been travelling all of this year.

1
Ec6e6cb0bee067776433dea987d6c844

on February 27, 2012
at 08:10 PM

You could see if cutting back the caffiene would help. If you don't want to cut it out, you could time it differently- some people find caffiene after workouts reduces soreness.

I'd also try increasing calories on days you exercise.

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 27, 2012
at 05:32 AM

Have you tried whey protein and a small amount of simple carbs as a recovery meal? If not that might help.

06935be03aaa3cc589afb3b5e01268ad

(158)

on March 03, 2012
at 07:41 AM

Ingested within 30 minutes after exercise

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 27, 2012
at 07:46 AM

You're sleeping a lot AND drinking a ton of coffee. A bit of a conflict there. Are you drinking the coffee to stay awake? If so, your sleep is the pits, even with the amount. Something's going on there. If it's just wifi, try getting a tea instead. Next, carbs alone don't help repair/recovery. It helps glycogen restoration. You need protein to help repair. Try a CFM Whey Isolate protein shake after your work out sessions. Even with eating "a lot of meat", it's not a lot of protein in comparison to a shake.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 27, 2012
at 04:36 PM

Pick one without the additives. Other than that, timing. A 6 oz steak (170 grams) is around 42 grams of protein that takes 4-6 hours to digest, providing a steady low stream of amino acids over that time. 60 grams of CFM Whey Isolate provides 52 grams of protein that takes 30-60 minutes to digest, providing a big chunk of the amino acids in 30 minutes. So more protein in a smaller amount in a quicker time, right after a workout. In addition to the steak for your regular meals.

6120c989fd5b69f42a0834b69b87955b

(24553)

on February 27, 2012
at 11:02 AM

What is the deal with the shakes? People seem to be quite fond of them, but I don't see how it could be preferable to just going out and eating a big steak. Sure they might have tons of protein, but most have a lot of frankenfood style sweeteners, flavors, mouth feel modifiers, and colors.

0
6120c989fd5b69f42a0834b69b87955b

(24553)

on February 27, 2012
at 07:33 AM

Have you been tested for anemia? I just watched a video that mentioned fatigue and slow recovery were often the result of anemia because you can't get enough oxygen to the cells.

0
F4d04667059bc682540fdfd8b40f13a7

on February 27, 2012
at 06:39 AM

You sleep a lot, but it is "good quality"?

I find the day after a poor quality sleep I hurt and ache so much more than on well rested days. I guess because my body hasn't had enough restorative sleep.

9ffe43c6c5990ed710c7c49b12d6ee7f

on February 27, 2012
at 01:09 PM

You're right, sleep quality is an area I could definitely improve in. This winter has been particularly harsh, getting sun and walking time in has been hard, which definitely influences my circadium rhythm and how deep I sleep.

0
D8c04730b5d016a839b3c5b932bf59dd

on February 27, 2012
at 06:28 AM

I agree with TeaElf, if you've just started, that's not unusual at all. If it's been a problem always, you might want to get a doc's opinion. That's what happens to me, but I have a genetic condition that causes it. So, unfortunately, I just don't.

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