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Dos and Don'ts of Muscle Recovery - Dr. Josh AxeNatural muscle recovery methods -
Disposable or reusable cortisol-monitoring patches also are on the way. And a new assortment of strain gauges embedded within the fabric of shirts is already able to detect breathing rate, depth, ventilatory power and rate of chest dimension change—though these products are currently too expensive for much of the fitness community.
In the future, when prices descend, their data may help everyday exercisers determine where they are on the stress-recovery continuum. In addition, current research at the cellular level may one day be applied to the field of exercise recovery.
For example, Japanese researcher and Nobel Prize winner Yoshinori Ohsumi has spent his career studying a concept of cellular recycling called autophagy, which explains how cellular components are degraded and recycled for use as fuel and building blocks.
Ahmaidi, S. Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Medicine and Science in Sports and Exercise, 28 4 , — Bishop, P.
Recovery from training: a brief review. Journal of Strength and Conditioning Research, 22 3 , — Cochrane, D. Does intermittent pneumatic leg compression enhance muscle recovery after strenuous eccentric exercise?
International Journal of Sports Medicine, 34 11 , — Halson, S. SSE Recovery Techniques for Athletes. Gatorade Sports Science Institute.
Accessed Oct 24, www. Hill, J. Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. British Journal of Sports Medicine, 48 18 , — Ingram, J.
Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Journal of Science and Medicine in Sport, 12 3 , — Lane, K. Effect of selected recovery conditions on performance of repeated bouts of intermittent cycling separated by 24 hours. Journal of Strength and Conditioning Research, 18 4 , — Menzies, P.
Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery. Journal of Sports Science, 28 9 , — Miyamoto, N. Effect of pressure intensity of graduated elastic compression stocking on muscle fatigue following calf-raise exercise.
Journal of Electromyographical Kinesiology, 21 2 , — NASM National Association of Sports Medicine. McGill, E. NASM Essentials of Personal Fitness Training 5th ed. Burlington, MA: Jones and Barlett Learning. Effect of elastic compression on venous hemodynamics in postphlebitic limbs.
Journal of the American Medical Association, 25 , — Pocari, J. Exercise Physiology. Philadelphia: F. Schaser, K. Prolonged superficial local cryotherapy attenuates microcirculatory impairment, regional inflammation, and muscle necrosis after closed soft tissue injury in rats.
American Journal of Sports Medicine, 35 1 , 93— Shin, M. Effects of Massage on Muscular Strength and Proprioception After Exercise-Induced Muscle Damage. Journal of Strength and Conditioning Research, 29 8 , — Wiltshire, E. Fabio Comana, M. An international presenter at multiple health and fitness events, he is also a spokesperson featured in multiple media outlets and an accomplished chapter and book author.
org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. American Fitness Magazine Recovery Exploring the Science of Recovery. Recovery is a huge part of the following NASM courses: NASM Health and Wellness Coach Certification CPT Personal Trainer Course Corrective Exercise Specialization Sports Nutrition Coach Stretching and Flexibility Coach Specialty.
Understanding Recovery We eat, sleep, train, repeat—constantly striving to get bigger, stronger, faster or slimmer—but is there a point where too much becomes harmful? Homeostasis is a state of balance within the body that occurs when the variables in a system e.
In addition, it can reduce muscle damage, and it's easy to find in any grocery store, so almost anyone can find and use it. Turmeric is often sold in spice form, which you can easily add it to any foods you eat after a workout; you can even take turmeric on its own in capsule form.
Men's Health points out that foods like sweet potatoes and whole-grain bread are great for your post-workout recovery needs. They both are loaded with carbs that your body uses as energy to get your muscles moving again after your time in the gym.
Although keep in mind that not all carbs are made the same. WebMD states that if you're looking for "good" carbs , your best bet is to find them in plant-based foods. Not all supplements are the same, but Discover Magazine states that there are a few things you should look out for when choosing the right ones.
This depends on you, your workout, and your needs. Consider factors how intense is your workout and what your regular diet is to make the best choice.
When you look for a supplement, you should look for key ingredients like protein, creatine, and amino acids. Amino acids help build protein in your body and creatine has been shown to help speed up your body's recovery after a workout.
The magazine also advises against taking too supplements with many filler and artificial ingredients. But again, make sure to check with your physician or another professional for any concerns regarding your workout recovery.
For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0.
You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties. As such, drinking pomegranate juice may benefit muscle recovery.
In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.
This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.
Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.
It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees.
In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.
Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery.
Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.
Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.
Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs.
Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.
Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery. However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.
This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment.
Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout. Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine.
It activates pain receptors in your body 15 , A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo
To become stronger, faster, and fitter, you have to push your body Nautral. But then Thyroid Function Optimization have Athlete weight loss ,uscle, too. Mucle workouts, especially tough ones, Musscle the body. Hormone and enzyme levels fluctuate, and inflammation actually increases, explains Chris Kolba, PhDa physical therapist at the Ohio State University Wexner Medical Center in Columbus. They lead to muscle growth, fat loss, improved insulin sensitivity, reduced inflammation, better cardiovascular health, and an overall healthier body.Natural muscle recovery methods -
If you feel hungry after exercising, a post-workout snack is a great opportunity to get a hit of carbohydrates and protein to help promote your muscle recovery - not to mention a burst of energy to keep you going. We will always encourage you to get your nutrition from whole foods, but we can also appreciate that your body, nutritional needs, dietary preferences and training routine are unique and for many people, supplements can help.
Some trainers and athletes also supplement with branch-chain amino acids BCAAs , which come as a powder and can be consumed in a similar way to a protein shake. Find what works for you, or ask your healthcare provider for a blood test to see what you actually need before you think about spending money on supplements.
According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury. A proper warm-up is especially important before challenging workouts and heavy lifting movements like deadlifts , back squats and pull-ups.
After some light cardio, make sure your warm-up includes dynamic stretching to activate the muscles you are about to use. This will help to prevent overstretching, strain or injury during your workout. Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session.
Once your heart rate has slowed after minutes of light cardio, holding a few static stretches can help to improve your range of motion and prevent you from feeling so tight the following day. Have trouble sleeping? A short stretching session before bed may also help you to sleep better.
A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility.
According to the Cleveland Clinic , elevating your legs or practicing the legs-up-the-wall yoga pose can help promote blood flow, swelling and the circulation of bodily fluids.
Some calming yoga poses may also help to improve circulation. Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger.
If you are still sore one or two days after your workout, a cool bath or shower may help reduce inflammation and support recovery.
For muscle recovery, some athletes also enjoy cryotherapy cold exposure, like freezing cold and contrast therapy alternating between hot and cold temperatures in a single session. Alongside getting hours of sleep each night, prioritising your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout.
Remember, your muscles repair and grow when during rest, not during the workout itself. With any demanding physical activity, the American Council on Exercise ACE recommends scheduling at LEAST one day of complete rest as opposed to an active recovery day every days to allow your body to recover and adapt.
Every Sweat program has rest days included, but if you feel like you need more rest - take it. Your body knows best! Light movement in between your workouts, such as walking and stretching, can help to promote blood flow, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste.
A literature review published in Frontiers in Physiology found that active recovery done within the first few days of a tough workout reduced the effects of delayed-onset muscle soreness DOMS. Research from on the effects of compression garments on recovery observed significant positive effects on performance, with the researchers recommending athletes wear compression tights immediately after intense exercise based on these results.
Compression clothing may also help reduce your perception of muscle soreness, inflammation and swelling. The tightness of the fabric can help to promote blood flow through the deeper blood vessels rather than those on the surface, which may aid with clearing waste and providing nutrients to the muscle fibres.
Did you know your emotional and mental wellbeing can affect your muscle recovery? A study published in the Journal of Strength and Conditioning Research looked at whether chronic mental stress affects muscle recovery, perceived energy, fatigue, and soreness after strenuous resistance exercise, over a four-day period.
The results showed that higher levels of stress resulted in lower recovery and, conversely, lower levels of stress were associated with superior recovery. Stress can also impact everything from your sleep to eating patterns, hormones and general wellbeing.
All of these things can impact your immune response, which is essential for muscle recovery. This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise 7 , For example, a small study including 7 athletes found that drinking Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants.
As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery.
Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1. For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0.
You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.
As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.
This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.
Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.
It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees.
In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.
Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein.
Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.
Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.
Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs.
Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.
Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery.
However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose. For example, Japanese researcher and Nobel Prize winner Yoshinori Ohsumi has spent his career studying a concept of cellular recycling called autophagy, which explains how cellular components are degraded and recycled for use as fuel and building blocks.
Ahmaidi, S. Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise.
Medicine and Science in Sports and Exercise, 28 4 , — Bishop, P. Recovery from training: a brief review. Journal of Strength and Conditioning Research, 22 3 , — Cochrane, D. Does intermittent pneumatic leg compression enhance muscle recovery after strenuous eccentric exercise?
International Journal of Sports Medicine, 34 11 , — Halson, S. SSE Recovery Techniques for Athletes. Gatorade Sports Science Institute. Accessed Oct 24, www. Hill, J. Compression garments and recovery from exercise-induced muscle damage: a meta-analysis.
British Journal of Sports Medicine, 48 18 , — Ingram, J. Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Journal of Science and Medicine in Sport, 12 3 , — Lane, K. Effect of selected recovery conditions on performance of repeated bouts of intermittent cycling separated by 24 hours.
Journal of Strength and Conditioning Research, 18 4 , — Menzies, P. Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery.
Journal of Sports Science, 28 9 , — Miyamoto, N. Effect of pressure intensity of graduated elastic compression stocking on muscle fatigue following calf-raise exercise. Journal of Electromyographical Kinesiology, 21 2 , — NASM National Association of Sports Medicine.
McGill, E. NASM Essentials of Personal Fitness Training 5th ed. Burlington, MA: Jones and Barlett Learning. Effect of elastic compression on venous hemodynamics in postphlebitic limbs.
Journal of the American Medical Association, 25 , — Pocari, J. Exercise Physiology. Philadelphia: F. Schaser, K. Prolonged superficial local cryotherapy attenuates microcirculatory impairment, regional inflammation, and muscle necrosis after closed soft tissue injury in rats.
American Journal of Sports Medicine, 35 1 , 93— Shin, M. Effects of Massage on Muscular Strength and Proprioception After Exercise-Induced Muscle Damage. Journal of Strength and Conditioning Research, 29 8 , — Wiltshire, E. Fabio Comana, M. An international presenter at multiple health and fitness events, he is also a spokesperson featured in multiple media outlets and an accomplished chapter and book author.
org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. American Fitness Magazine Recovery Exploring the Science of Recovery. Recovery is a huge part of the following NASM courses: NASM Health and Wellness Coach Certification CPT Personal Trainer Course Corrective Exercise Specialization Sports Nutrition Coach Stretching and Flexibility Coach Specialty.
Understanding Recovery We eat, sleep, train, repeat—constantly striving to get bigger, stronger, faster or slimmer—but is there a point where too much becomes harmful?
Homeostasis is a state of balance within the body that occurs when the variables in a system e. In this article, we will focus on stress related to exercise, which includes physiological e. Other common types of stress are environmental e.
Types of Recovery Though recovery is a critical phase of the exercise-adaptation cycle, it is among the least understood and most under-researched components of training. Monitoring Recovery Usually, an evening of restful sleep coupled with good nutrition and hydration will restore homeostasis and full recovery Pocari et al.
American Method Magazine Recovery. Recovery Vitamin C-rich Oranges Athlete weight loss is becoming recognized as muscls of Athlete weight loss most important aspects of physical activity Natura, overall wellness. The ideas outlined in this article cover rdcovery Natural muscle recovery methods of tactics for enhancing recovery. All of Naatural can help methodss into how mscle craft your strategies and classes as a NASM-CPT trainer. Keep in mind that the most effective strategy for you might be to experiment to determine which ones prove feasible and successful for the people you work with. We eat, sleep, train, repeat—constantly striving to get bigger, stronger, faster or slimmer—but is there a point where too much becomes harmful? Many recognize the need for recovery after exercise AKA avoiding any exercise burnoutbut do we understand what it takes to fully recover and whether we have actually achieved that state?
Thu, Athlete weight loss rcovery, Jim Schmaltz. Now, after years of research into Athlete weight loss recovery, Naturwl have a Herbal detox for weight loss understanding Athlete weight loss just how essential the post-workout period is for your overall fitness progress. Bodybuilders have known this for decades through trial and error. They grow after when the body is at rest. Excessive cortisol can lead to a number of health issues, including fatigue, weight gain, hypertension, etc.
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