Article written

  • on 27.05.2010
  • at 05:25 PM
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category: Useful tips

How to Recover From an Intense Workout

May27

intense workoutI recently had an intense workout – it was boot camp style and even though I work out almost every day it really kicked my trash. In fact, I could barely move at all the next day. What to do?

Take a cold bath – this is advice from a bodybuilder I know. I tried it. It took me 20 mins. to get the courage to get in all the way up to my neck. I’m not sure how much it helped but I felt brave. By that time the soreness was already wearing off on its own.

Walking, getting a massage and other advice hasn’t done much to help either. Here’s what does:

1. Stretch out your muscles. Spend more time doing gentle stretches at the end of an intense workout. Don’t rush through this – let your muscles cool down gradually. This would be a good time to take a walk – before you cool down completely.

2. Eat. You should try to eat within 60 minutes of the end of your workout. High-quality protein and complex carbohydrates are best.

3. Drink a lot of water. You sweat a lot during exercise and you are likely not getting enough water. After an intense workout it’s particularly important to replace the water lost when you sweat. Dehydration won’t help your sore muscles.

4. Take it easy in the day or two following an intense workout. Excessive exercise and heavy training can set you back.

5. Take potassium. Either get this from eating a banana (or put it into your protein shake) or through supplements.

6. Take B vitamins (here’s an online vitamin store). Vitamin B1 is the most important. B1 is thiamine, and if you’re deficient it can cause muscle soreness. Even though you might not lack thiamine, it can help in recovery.

Whatever you do, don’t take the temptation to take it too easy. The more you sit and are not active (think low to moderate movement) the worse life will be for you. Keep moving but take it down a few notches.

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  • http://www.zealousvitality.wordpress.com Ken

    Excellent article. I will be sure to share it! I also recommend – A great warm-up and an even better cool down will help a lot. In addition, proper hydration before and after is key. Don't forget to get some carbs into you within 25min of your workout to start the recovery process. Rolling out your muscles will also help.

  • http://seentvcanada.com/easy-curves-p-455.html Amy @ Easy Curves

    I heard that glutamine, creatine, and amino acids are great for muscle recovery. I always stretch and drink plenty of water. I workout every day and it's important to recover properly or you will be headed for injury.

  • Curt

    A couple of other things that help speed recovery.

    1. Drink a post-workout shake. A protein/carbohydrate drink can help turn on the process of rebuilding and repairing your muscles to help you recovery faster.

    2. Contrast showers. Instead of just a cold bath, alternate between hot and cold showers for about 15 minutes.

    3. Active recovery. Do something with a moderate intensity the day after a workout (ride a bike, take a walk, etc.).

    4. L carnitine. Taking 2-3 grams after a heavy workout has been shown to decrease muscle soreness and may help to speed recovery.

  • stayfitcentral

    A couple of other things that help speed recovery.

    1. Drink a post-workout shake. A protein/carbohydrate drink can help turn on the process of rebuilding and repairing your muscles to help you recovery faster.

    2. Contrast showers. Instead of just a cold bath, alternate between hot and cold showers for about 15 minutes.

    3. Active recovery. Do something with a moderate intensity the day after a workout (ride a bike, take a walk, etc.).

    4. L carnitine. Taking 2-3 grams after a heavy workout has been shown to decrease muscle soreness and may help to speed recovery.

  • Curt

    A couple of other things that help speed recovery.

    1. Drink a post-workout shake. A protein/carbohydrate drink can help turn on the process of rebuilding and repairing your muscles to help you recovery faster.

    2. Contrast showers. Instead of just a cold bath, alternate between hot and cold showers for about 15 minutes.

    3. Active recovery. Do something with a moderate intensity the day after a workout (ride a bike, take a walk, etc.).

    4. L carnitine. Taking 2-3 grams after a heavy workout has been shown to decrease muscle soreness and may help to speed recovery.

  • stayfitcentral

    A couple of other things that help speed recovery.

    1. Drink a post-workout shake. A protein/carbohydrate drink can help turn on the process of rebuilding and repairing your muscles to help you recovery faster.

    2. Contrast showers. Instead of just a cold bath, alternate between hot and cold showers for about 15 minutes.

    3. Active recovery. Do something with a moderate intensity the day after a workout (ride a bike, take a walk, etc.).

    4. L carnitine. Taking 2-3 grams after a heavy workout has been shown to decrease muscle soreness and may help to speed recovery.

  • http://www.24-fitness-guide.us/24-hours-fitness-center/ Bobby

    Take a rest. :)

    Nice posting

  • http://pulse.yahoo.com/_IUNYOPJUNWBRYPNZIUV2PKXL74 Dave Nose

    There are a lot of good tips on this page for recovering. Thank you for sharing. We should also stretch after AND before having a hard workout, as it helps get the muscles loose and also keeps lactic acid from pooling inside the muscle. Also dehydration may serve to be a factor in the muscles ability to heal during the next two days of soreness. It is sure to be far more complex than that. Just my 2 cents. This product that may help with endurance and recovery. Any chance you have heard of it?

    http://www.carolhidalgo.com/re…

    Everyone that is looking for a natural fitness product may want to have a look at this.

  • http://www.bodywiseosteo.com.au/our-services/osteopathy/ Anthony

    A good yoga session is great for recovery!

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