Your method for accelerating muscle recovery?

[Synpax]

Hi,

First, there's already a good method described in the sticky (http://www.elitefitness.com/forum/showthread.php?t=231244) on active recovery. What I am wondering is what else can be of use, especially for legs and back.

I was runing on Tuesday after doing a back workout on Saturday and Pilates the night before. Soon after I started running, the soreness on my back became so harsh that I had to stop running. This got me thinking about better ways to recover.

What do you use? They can be dietary, exercise, massage, etc. Does Glutamine help? What vitamins?

 

[super_rice]

eating tons and tons of cheese, drinking a lot of milk, eating bagels, those kind of "snack" foods in between my meals. icing (for joints) after exercise, heat pad after a few hours shortly after hot shower, massage, stretching 3-4 times a day, constantly moving to keep the muscles from tightening, a light jog, some pushups/sitsups/bodyweight squats after stretch

 

[Synpax]

By icing for joints, you don't mean the kind you find on cake, right?

 

[JeSt3r]

By icing for joints, you don't mean the kind you find on cake, right?

haha wow...that actually made me laugh...

 

[d3track]

massages are nice

lots of water and good food

snack foods make me feel like like crap, i really cant recomend those

 

[BOOEY]

I sleep a lot

 

[Lord_Suston]

Hot showers or sauna. Tons of Vitamin C and protein. Light stretching and AR. But the best is Sleeping IMO

 

[JT Iron]

food. test. vitamins c and e. sleep.

 

[super_rice]

by "snack" foods i didn't mean chips and garbage. meant cream cheese types and stuff

 

[Synpax]

Vitamin E, yes. I've been taking two geltabs of that on top of my regular multi. I know it helps with muscle soreness. That gets me to 1000 IU a day (2888% FDA recommended dosage)

I may similarly boost my Vitamin C. I'm currently only getting 200% FDA (60 mg).

 

[JT Iron]

I do 1200 on the E, and a little extra on training days. I always take 800 right after i train.

 

[super_rice]

i don't know about you guys, but i like to just stick to the basics, as little artificial stuff as possible. just eat as much of a wide range of shit as you can pack in... veggies included

 

[Xero]

eat and rest

 

[PoonRaider]

Eat healthy, get lots of protein (Especially soy), take hot showers, sauna, and rest. Stretch too.

 

[TheOak84]

i like to have 8-12 hrs OF sleep, loTs of food. TONs of vitamins..

 

[Schutzhund1]

On one of the Westside seminar video's Dave Tate recommends jumping from a hot sauna or hot tub into a cold pool and back again. He explains it much better than I could so I suggest viewing his seminar for some good suggestions.

 

[big4life]

Stretching and a very hot shower seems to work for me. I would love to have access to a nice sauna, but I don't right now.

 

[super_rice]

hot shower works for me too.

what is this hot/cold shower thing i hear about? i can't imagine stnading under a cold, or even lukewarm shower

 

[Tom Treutlein]

If you go into warm water, it will loosen all the joints and get all that lactic acid and "gunk" built up in the tissue to open up. Then, going to cold, your body will flush blood quickly through the muscles and joints in an attempt to warm you up swiftly, taking along with it most of that garbage. That's what I remember reading in the KTA Book. Not sure if I explained it 100% correctly though.

 

[Oxcart]

Swimming. Makes a massive difference. I try to go for a few lengths after lifting.

The ice bath thing is used by the English rugby team too. Idea is to flush out the waste in the muscles.

 

[wnt2bBeast]

Food.Rest.And some more food

 

[callthedoctor]

for me its a huge plate (or two) of meaty speghetti.....

Ready to tackle the world the next day....