Whats the best way to recover from Muscle pain?

[DaTerminator]

Whenever i go all out in training (100+ pushups/situps, weightlifts and bag/pad hitting, etc) i can't do nada for like, 2 days! What's the best way to recover quickly? Stretch alot... hot shower... or what?
This'd help a bunch!

thanx in advance guys!
Live and Love,
Me

[PlumDragon]

protein, water, rest, stretching, glutamine, and depending on the type of pain, jow (or something simpler like tiger balm), various other herbs, acupressure, and massage

[Yohan]

Also warm up and down, when you do 100+ pushups and your arms and chest are sore, make sure you do a few pushups for the next few days. If you do a bunch of curls and your biceps are sore, remove all the weight from the bar and lift it a few times. A hot bath does wonders for soreness. Otherwise, just keep working at it and improving your physical condition.

[Cosmo Kramer]

yeah a hot shower is good, lots of water and rest is usually what i do.

[Frenzy]

I usually rest for one day and the pain is gone. Also, try taking proteins,stretch and have a hot bath as mentioned above.

[redsandpalm]

Although things like eating well, getting enough rest, doing a cool-down including stretching out, and cold showers followed by warm showers are good and all work and you should do all of them..... ...you just can't bloody beat a good dose of post workout creatine for super-quick recoveries.

[slipthejab]

All of you guys will definitely want to check out this thread:

http://martialartsplanet.com/forums/showthread.php?t=38392

The thread question is basically the same and there is some interesting stuff that I just posted.

Primarily having to do with the myths associated with lactic acid, muscle pain due to workouts and the way your body uses it and it's relation to your workouts and your muscles.

Fascinating and well worth a read for anyone who wants to understand more on the subject.

:D

[Soultraveling]

How long would I have to spend in a jacuzzi to notice that the soreness is not as bad the following day?

[DaTerminator]

k, thanx peeps. sounds good, i'll try youre ideas out!
Thanks alot!

[jroe52]

hot pad: first few hours
ice: all times after that period

also i love my "dit da jow" that i made through ancient-way.com (i think thats the site link)

it is very helpful since its the only thing that numbs my shoulder pain and helps reduce the pain.

medicines such as ib profen/aspirin can be very harmful on your stomach and intestines, causing heartburn and alsers. they also seem to do nothing for me lol

[l3LUE-ghost]

message ur ears, there are meridians for the whole body ther, really helps get the energy flowing

[Jon H]

How often do you go 'all out' in a given week?

[Jon H]

How often do you go 'all out' in a given week?

[DaTerminator]

like, 3 or 4, now at least.
why?

[jroe52]

if your that exausted you should increase your protiene intake. try fixxing your diet (hemp seed, flax seed, yogurt, shrimp and peas). if your to lazy, try a whey protien shake (i usually take 1/2 the doseage so i dont take to much protien and save money)

you should calculate your bodyweight and how many mg of protien you need each day. you may be way low.

if you increase your protien you'll lower muscle fatigue, recovery and building. it is essential:)

[DaTerminator]

uhh... okay sounds cool. What kind of whey protein shake would u recomment, like is there a particular brand or something? and i never use protein shakes, so where exactly do u get them?

[Bluesash]

Just try one thing at a time, then I eat a bunch of bannans and chicken and lots of water maybe more than you think? with Respect.

[Prophet]

Above maintainance calories + sleep.

[Shrukin89]

My body can't take in Protein Powders :(.

But plenty of water is good, gets rid of the latic acid in muscles.
Hot showers, unstiffens muscles.
Stretches unstiffens muscles as well.
Meditation works too.
Rest, and some other drugs or herbals may help you recover.

Some tips too
http://www.angelfire.com/ok3/mycheerpage/Sore

[blessed_samurai]

Lactate is recycled as a fuel source, so that soreness an hour or so later is not due to lactic acid.

[redsandpalm]

Actually I think soreness can be caused by the byproduct of turning lactic acid to lactate (hyrogen ions ur somethin'??).

[blessed_samurai]

Actually I think soreness can be caused by the byproduct of turning lactic acid to lactate (hyrogen ions ur somethin'??).

Not that I'm aware of.

[vickbd]

Hey just a quick question regarding to protien whey shakes.
Would it be okay for a 16(almost 17) year old to have one of these?

And how does the "Protien required per day" work? I used to know but kind of forgot since I don't take Biology classes anymore :o Something like doulbe your weight, heh totally forgot.

I really need to start taking the good amount of protien my body needs. I'm starting to get a little skinny..

Last question: Is too much protien a day not good? Would I be able to take maybe 130% of protien needed or stick with 100%? And also would it be better to take a whey shake BEFORE or AFTER working out (As in pushups, situps)?

Sorry for all the questions, thanks in advance for the answers,

-Vick.

[blessed_samurai]

The general rule of thumb is 1 gram per pound of bodyweight. You can multiply your bodyweight by .8-1. to get a round about figure. Protein shakes at your age (any age) if you need to supplement in a little extra protein.

To much of anything is not good-fat, carbs, protein. Excesses get stored as fat. Generally (I'm being very general tonight apparently) take your protein in after workout.

[vickbd]

Alright, thanks a lot for your answers. I've done a pretty big research on all this and it all pays well. I've just switched from SUPER SODA addict to water addict :woo: Sodas are evil :rolleyes:

I'm 16 years old, weigh 130 punds(59kilos) and am roughly around 5:10 in height. My body type is about 70% Ectomorph and 30% mesomorph. Will take eating right and exercise serisouly now.

And last question is: If I want to put on some weight I better eat foods high in calories (Good no junk food) and do little exercise (running,sports etc.) right?

-Thanks, Vick.

[redsandpalm]

If you're highly ectomporphic then you're going to need to eat very regularly. I'd recommend at about 7/8 meals a day. Eat clean, and basically as much as you can.

[jamie1976]

A hot bath then a cold shower helps alot with muscle aches and pains.
the hot bath opens the muscle and lets the blood flow through more easily then the cold shower re-closes the muscle and stops the lactic acid from re-settleing i do this most nights along with stretching in the hot bath. :woo:

[jroe52]

i know people say 1:1 ratio... but many 130 grams of protien is a little extreme... for 130pound person... when body builders often dont even consume that much. a whey drink often has about 25-40g of protien per serving. 1 serving after a work out, is good! if you have sore musles in the morning... you might want to have one for breakfest if your heavy duty training i suppose.

a good place to start might be 1/2g for each 1lb

" Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower amount taken three to five times per day."

http://www.bodybuilding.com/store/whey.html

what me and my roomates like... somewhat descent flavor when with milk... somewhat boring when with water:
http://www.bodybuilding.com/store/opt/whey.html

http://www.wheyoflife.org/faq.cfm#6

[g-bells]

.8 grams of protein per lb of bodyweight is reccommended for non,or slightly active people so 1 gram per lb would be enough

[jroe52]

did you read the article at all?

i think a new rule on martial artsplanet should be a fact, backed by a source of somesort... even if its fake. if not... please at least get several source's viewpoints that are credible. do not just take a forum's advice!

[redsandpalm]

did you read the article at all?Did you? They're talking about how much protein you get from whey supplementation. The total daily intake of protein (which is what's important) would be much higher than that. 1g/lb lean bodyweight is a good recommendation for someone trying to add size. Slightly less than that for a hard training athlete.

[g-bells]

what type of education do you have to give such advice? i have a degree in nutrition and dietitics. so hold back on the sarcasism because maybe i did'nt have time to read all the posts excuse me

[jroe52]

see... now there is credibility... nutritionist:)

err... sorry i've seen people on map give some crazy advice. i'd rather say use less... then more...

[g-bells]

no problem that's what this forum is about learning and giving oppinions and advice

[Paaaatrik]

Whenever i go all out in training (100+ pushups/situps, weightlifts and bag/pad hitting, etc) i can't do nada for like, 2 days! What's the best way to recover quickly? Stretch alot... hot shower... or what?
This'd help a bunch!

thanx in advance guys!
Live and Love,
Me

Muscle soreness =)
The sensation you get comes from the pressure of fluid retention on nerve endings.

As for awnser. You can't really do anything to "take it all away" so to speak.

[redsandpalm]

You can't really do anything to "take it all away" so to speak.Who were you quoting? He asked about speeding up his recovery after training. There's a bunch of things you can do to speed up recovery times - most of the things mentioned in this thread will do it.