How you can Accelerate Muscle Recovery – 6 Techniques

 

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Eating whole nutrient dense foods. Along with stretching and physical recovery, eating proper food will help drastically in not only your fitness goals, but also to help with muscle recovery. Ensuring you are eating enough nutrient rich foods, as well as avoiding too much sodium to prevent water retention will be key. Try standing under a cold shower (around 12 degrees celsius) for 1 minute and then turning up the temperature (to around 40 degrees celsius) for 3 minutes. Repeat four times.

The hot water helps. Take cold baths or apply ice packs It’s said that applying ice to the area speeds up muscle recovery time by reducing temperature, blood flow and inflammation in the tissue. A common practice used by athletes, also known as cold water immersion or.

Eat Foods Rich In Potassium. In terms of post-workout food, potassium-rich foods should be high up in your list. As well as protein, potassium is a key nutrient in your post-workout recovery regime, and it’s a fundamental mineral that plays a key role in muscular energy. Two methods that I predominantly incorporate are: a) the Kotts method 4-6 hours after a workout as a double split method (i.e. 10 sets of 10 seconds high intensity followed by 50 seconds of rest is Kotts’ protocol used by Francis and others to promote strength gains of up to 20%), or b) the primary method I use is a low intensity pulsating.

Muscle Recovery Do’s. Now, here are the big do’s you want to do as you approach proper muscle recovery. The No. 1 thing you want to do is consume anti-inflammatory foods.You want to load up and get plenty of omega-3 fatty acids found in things like wild-caught salmon; you also want to get fish oil benefits from a supplement, plus consume chia seeds, flaxseeds, walnuts and grass-fed beef.

How should you train, eat, rest, and hydrate to speed muscle recovery and performance after exercise? How many carbs should you eat? When. After intense training or hard races, our runners’ legs are asking for full recovery. Your body needs rest days and proper recovery to perform on point again the next time you lace up and sweat.

This is the only way you’ll become more powerful for your next workout. To make sure that you will benefit from your recovery, it’s important to know a couple of things about recovery for runners. Recovery is an important part of any fitness journey, but it’s not always the most exciting. That’s why today’s Trainer Tips video is bringing you 6 simple strategies to help you speed up your. Dry needling helps to speed up muscle and tissue recovery.

With that twitch or resistance you feel, it sends a signal to the brain to start repairing that damaged area. This will help to restore normal tissue function. Not only that but dry needling decreases inflammation.

List of related literature:

—Progressive isometric (and isotonic as joints improve) exercise: 3-10 repetitions several times per day with generous periods of rest —Massage: one to three times per week

“The Clinician's Handbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray, Herb Joiner-Bey
from The Clinician’s Handbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray, Herb Joiner-Bey
Elsevier Health Sciences, 2008

4–Speed recovery Creatine 1000mg for muscles and joint injuries;C Chromium picolinate 200mcg daily; Vitamin C crystals with bioflavs, ‘7, teasp. in water, or Alacer EMERGEN-C every hour for collagen and connective tissue healing.

“Linda Page's Healthy Healing: A Guide to Self-healing for Everyone” by Linda G. Rector-Page
from Linda Page’s Healthy Healing: A Guide to Self-healing for Everyone
by Linda G. Rector-Page
Traditional Wisdom, 2000

The best had faster and more effective recovery routines.

“The One Thing You Need to Know:... About Great Managing, Great Leading and Sustained Individual Success” by Marcus Buckingham
from The One Thing You Need to Know:… About Great Managing, Great Leading and Sustained Individual Success
by Marcus Buckingham
Simon & Schuster UK, 2008

In a placebo-controlled crossover trial using an l-carnitine–l-tartrate (LCLT) supplement (2 g l-carnitine/day) for 3 weeks, researchers suggested that LCLT supplementation was effective in assisting recovery from high-repetition squat exercise (Volek et al 2002).

“Herbs and Natural Supplements Inkling: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements Inkling: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences APAC, 2010

MSM supplementation can dramatically reduce this muscle soreness.

“User's Guide to Nutritional Supplements” by Jack Challem
from User’s Guide to Nutritional Supplements
by Jack Challem
Basic Health Publications, Incorporated, 2003

(2) Each of the four treatment combinations, cold and PNF stretching, heat and PNF stretching, cold and static stretching, and heat and static stretching, are effective in reducing delayed muscle pain.

“Comprehensive Biomedical Physics” by Anders Brahme
from Comprehensive Biomedical Physics
by Anders Brahme
Elsevier Science, 2014

A post-race massage should employ long, flushing strokes to speed the removal of the waste products of exercise.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

As further evidence, the metabolic signalling response to aerobic exercise is reported to persist for 3 h postsession [67], and thus delaying resistance training until later in the day may permit sufficient recovery to allow the hypertrophic signalling cascade to proceed without interference [7].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Silva and colleagues [75] reported that 14-days of vitamin E supplementation prior to eccentric exercise (3 sets to exhaustion at 80% 1-RM) significantly reduced muscle soreness, lactate dehydrogenase activity, lipid peroxidation, and protein carbonylation.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Mueller et al (2013) found inspiratory muscle training to be better than placebo and isocapnic hyperpnoea training at strengthening the inspiratory muscles at a surprisingly low training volume of 10 minutes four times per week.

“Cardiorespiratory Physiotherapy: Adults and Paediatrics E-Book: formerly Physiotherapy for Respiratory and Cardiac Problems” by Eleanor Main, Linda Denehy
from Cardiorespiratory Physiotherapy: Adults and Paediatrics E-Book: formerly Physiotherapy for Respiratory and Cardiac Problems
by Eleanor Main, Linda Denehy
Elsevier Health Sciences, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • 1.2 grams of protein during a cut seems unrealistic. It’s already pretty tough to hit.8 and keep the overall calories low enough to maintain a good deficit….adding more protein = more calories = longer cut.

  • Is it better to eat carbs a couple of hours before the work out then? Or what matters is the amount of cabs you ear throughout the day?

  • The length of your vlog posts have never been to excessive, seeing that the information contents are imperative for a long term healthy life span. Thanks for posting NOTHING BUT THE BEST INFO!

  • Mike, do you ever consider releasing a continuation for Beyond BLS? I mean, for Upper-Intermediate and Advanced Lifters or something with new research you found, new protocols etc. Or do you think just grinding BLS/BBLS would be sufficient? What’s the feedback with your clients? thanks

  • It’s much more convenient and healthy to just eat a lot of ground flax or chia seeds. The body will convert ALA if it’s provided in sufficient amount. Plus the seeds are very protein rich and have a lot of micro nutrients.

  • Nice change with the intro. Also enjoyed the info graphics on the topics you are discussing. It makes the video much more interesting.

  • How i cont get answers from you.. do i asking in the wrong place? There is any email?
    After read u book 60 % i have a couple of questions….. thank you.

  • Thank you for all of your well informed advise. You are one of my top (3) YouTube trainers, it will be a year in February. Yes, it took my body a week to recover, I almost made a doctors appointment because I just thought something else was going on. I wasn’t happy about not being able to work out, but I didn’t press it. I just performed some light lifting (5lb) dumbbells to keep my muscle warm.

  • I for the most part don’t do the same thing on a regular basis, Am I killing myself for nothing? I watch three different people you, feroce and huniston and try and incorporate different techniques into my workout. Plus like huniston says I have shiny object syndrome. I will say this though I really enjoy the way you present your videos your very humble!

  • In prison I noticed about once a month when I would work out chest, walking out the yard I would feel like I was going to have a PR day and then when I came down to bench pressing, the weight would feel extra heavy…. same old weight not like I jumped in weight or anything but it would just feel way heavier and it’s just terrible for morale and I never quite understood why it would happen

  • Your Little guy had me in Stiches when ya all did shave video. It made him look 30 years younger. Lol. Priceless he sure Loves his Dad. Thank you for sharing positive training information. I am probably the Least likely Person to Listen to anyone. Your views and knowledge have my attention and I have seen progress in my gains from your Tips. Much appreciated. I One question on dislocated shoulder and torn short string bicep injury and if possible to fix or over come? Thank’s

  • I keep waking 2-3 AM every day and can’t fall asleep again…I’m in bed on time, around 11 PM, don’t eat late, don’t drink much, but i just can’t establish good sleep…so I’m sleepy again during the day, on my work etc…dunno what going on….So getting enough sleep is important, but it’s easier said than done