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Old 23.08.2011, 15:43
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Re: How to speed up recovery after exercise?

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Ibuprofen is an anti-inflammatory agent.
Watch out for the Ibuprofen, it will restrict liquids to the kidney by restricting blood vessels. It doesn't appear to be a banned substance though if you're in a drug testing environment as it's not a performance enhancer.
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Old 23.08.2011, 15:54
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Re: How to speed up recovery after exercise?

Alright, here is the deal. Unless you're in serious competition layoff the painkillers and creatine. Creatine works well but you will need to provide your body with lots and lots of water and if it's just for the sake of exercising, I would simply go with regular protein shakes. Sponser (www.sponser.ch) is a Swiss product, which I can highly recommend and even in comparasence, with heavy duty stuff from the states, does a wonderful job in alleviating sore muscle pain.
Key is, to get your body in a steady routine, so you'll know what ingredient does what to your body and you'll learn to dose the right amount of substance before, during and prior to your workout.
It is key to hydrate yourself well before a workout session. I used to drink 1l of water an hour before working out. Sip tiny sips of water during my workout...and during a longer interval I'll drink 250-300ml of Gatorade/Poweraide/Isostar. Don't drink too much water during and right after your workout. Gatorade/poweretc. refill the body's lost electrolytes which you've sweated out. About 30min after my workout + stretching etc. I'll have a proteing shake. Once at home, I'll have a vitamin c/magnesium tablet and a glas of water right before going to bed. It is essential, that you hydrate yourself well throughout the day. Forget milk, as it creates moisture in your body..instead switch to soymilk for your protein shakes. Also, remember to stretch prior and after your workout.
Warm up very well if you exercise in the early mornings.
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Old 23.08.2011, 16:01
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Re: How to speed up recovery after exercise?

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... more exercise...

It's true though.
I agree. How about a gentle walk in the evening?

If I go on a long run in the morning, I always feel better the next day after a walk in the afternoon rather than sitting around the house.
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Old 24.08.2011, 12:14
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Re: How to speed up recovery after exercise?

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Alright, here is the deal. Unless you're in serious competition layoff the painkillers and creatine. Creatine works well but you will need to provide your body with lots and lots of water and if it's just for the sake of exercising, I would simply go with regular protein shakes. Sponser (www.sponser.ch) is a Swiss product, which I can highly recommend and even in comparasence, with heavy duty stuff from the states, does a wonderful job in alleviating sore muscle pain.
Key is, to get your body in a steady routine, so you'll know what ingredient does what to your body and you'll learn to dose the right amount of substance before, during and prior to your workout.
It is key to hydrate yourself well before a workout session. I used to drink 1l of water an hour before working out. Sip tiny sips of water during my workout...and during a longer interval I'll drink 250-300ml of Gatorade/Poweraide/Isostar. Don't drink too much water during and right after your workout. Gatorade/poweretc. refill the body's lost electrolytes which you've sweated out. About 30min after my workout + stretching etc. I'll have a proteing shake. Once at home, I'll have a vitamin c/magnesium tablet and a glas of water right before going to bed. It is essential, that you hydrate yourself well throughout the day. Forget milk, as it creates moisture in your body..instead switch to soymilk for your protein shakes. Also, remember to stretch prior and after your workout.
Warm up very well if you exercise in the early mornings.
http://www.naturallyintense.net/blog...-do-they-work/
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Old 24.08.2011, 13:28
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Re: How to speed up recovery after exercise?

I forgot to mention, I've found a sauna works wonders. Sometimes, when I've been absolutely finished after a day of skiing (which normally means aching/painful legs the following day) I've been to the sauna in the evening and the following day have had fresh legs again as a result. I can only say "it works for me".
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Old 24.08.2011, 13:57
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Re: How to speed up recovery after exercise?

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Alright, here is the deal. Unless you're in serious competition layoff the painkillers and creatine. Creatine works well but you will need to provide your body with lots and lots of water and if it's just for the sake of exercising, I would simply go with regular protein shakes. Sponser (www.sponser.ch) is a Swiss product, which I can highly recommend and even in comparasence, with heavy duty stuff from the states, does a wonderful job in alleviating sore muscle pain.
Key is, to get your body in a steady routine, so you'll know what ingredient does what to your body and you'll learn to dose the right amount of substance before, during and prior to your workout.
It is key to hydrate yourself well before a workout session. I used to drink 1l of water an hour before working out. Sip tiny sips of water during my workout...and during a longer interval I'll drink 250-300ml of Gatorade/Poweraide/Isostar. Don't drink too much water during and right after your workout. Gatorade/poweretc. refill the body's lost electrolytes which you've sweated out. About 30min after my workout + stretching etc. I'll have a proteing shake. Once at home, I'll have a vitamin c/magnesium tablet and a glas of water right before going to bed. It is essential, that you hydrate yourself well throughout the day. Forget milk, as it creates moisture in your body..instead switch to soymilk for your protein shakes.
I don't eat or drink any of that. I must be doing it all wrong.

The only thing I'd agree with is that if you have problems, try and work out what it was that caused the problem and change it for next time.


Here's my advice - don't drink too much (alcohol) the night before early morning exercise. A bottle of wine is usually okay.
(You'll know you've drunk it but an hour into the exercise, you'll probably feel a lot better than you did at the start).



The other thing that doesn't work for me is more than two cups of coffee with sugary food (such as jam) as it sends me into a low sugar spin that has me going all over the place with my head spinning.

Bananas are better. One for anything up to an hour and two for more than that.

Water's fine as well but mixing it with isostar powder for work outs of more than two hours probably helps.

You'll know that your electrolytes are low when you get home because you'll crave salty food. See above for fix.

If you you're not ill and feel you need vitamin supplements then I suggest you re-visit your diet and eat a bit more fish, fruit and vegetables and lose the vitamin tablets.
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Old 24.08.2011, 14:04
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Re: How to speed up recovery after exercise?

I read the article, and it seemed extremely biased and the 3 references it used, had nothing directly to do with protein powder intake.

From that I would not place any value on that article as to scientific evidence, and file it under "random guesswork"
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  #28  
Old 24.08.2011, 14:42
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Re: How to speed up recovery after exercise?

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I read the article, and it seemed extremely biased and the 3 references it used, had nothing directly to do with protein powder intake.

From that I would not place any value on that article as to scientific evidence, and file it under "random guesswork"
That would be like saying that an article on the lack of medical evidence for homeopathy was extremely biased against homeopathy.

The article starts of by stating that there's no benefit to be gained from protein powders.

In the interests of balance, what are the benefits to the consumer for protein powders (as opposed to the financial benefits to the manufacturers), compared with eating fresh food?
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Old 24.08.2011, 15:16
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Re: How to speed up recovery after exercise?

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That would be like saying that an article on the lack of medical evidence for homeopathy was extremely biased against homeopathy.

The article starts of by stating that there's no benefit to be gained from protein powders.

In the interests of balance, what are the benefits to the consumer for protein powders (as opposed to the financial benefits to the manufacturers), compared with eating fresh food?
If you can find the proteins in fresh food for a similar price, then i would do that every time.
There is no advantage in protein powders over regular protein, and most people probably don't even need the extra proteins.
However it is often much easier and more convenient to use powder, when you are in the gym or on a trip.

What I was arguing was merely that the proteinpowder bashing of the article seems to be pure guesswork, since it clearly is not protein bashing in general. It even acknowledges that protein (although only fresh..) is the best diet for weight loss and muscle building.
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Old 24.08.2011, 16:18
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Re: How to speed up recovery after exercise?

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If you can find the proteins in fresh food for a similar price, then i would do that every time.
There is no advantage in protein powders over regular protein, and most people probably don't even need the extra proteins.
However it is often much easier and more convenient to use powder, when you are in the gym or on a trip.

What I was arguing was merely that the proteinpowder bashing of the article seems to be pure guesswork, since it clearly is not protein bashing in general. It even acknowledges that protein (although only fresh..) is the best diet for weight loss and muscle building.
Waste of time, eat a balanced diet. You only need to supplement your diet if you have a medical condition, and if you have a medical condition you should consult a doctor who will provide you with medically qualified supplements, not the over the counter chalk dust.

Use your head, your magic concoctions do nothing but line the pockets of these companies.

There are plenty of respectable medical references from respected Universities saying exactly this; I've supplied these before, to no avail...
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Old 24.08.2011, 16:59
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Re: How to speed up recovery after exercise?

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Waste of time, eat a balanced diet. You only need to supplement your diet if you have a medical condition, and if you have a medical condition you should consult a doctor who will provide you with medically qualified supplements, not the over the counter chalk dust.

Use your head, your magic concoctions do nothing but line the pockets of these companies.

There are plenty of respectable medical references from respected Universities saying exactly this; I've supplied these before, to no avail...
The problem is, where exercise and diet is concerned, people want quick fixes.

I understand the OP has a particular problem with achieving short term goals and some of the fixes on here (such as active recovery) will help alleviate her extreme muscle soreness but too be honest, it sounds like she's doing too much too quickly and the best solution to her pain would be to forget the short-term goals.
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Old 24.08.2011, 19:18
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Re: How to speed up recovery after exercise?

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even just mixing things up slightly so that different muscles are worked, NOTHING is going to completely stop you feeling sore for the first two or 3 weeks - at some level you should learn to enjoy and almost revel in the pain which is your body rebuilding itself to be stronger, leaner and healthier!
OT, but I think mixing things up is a top tip for overall fitness and staying injury-free (as opposed to other equally worthy goals such as excelling in a chosen sport). The thing is, the body is very adaptive and clever; once you take up a sport, say running regularly, you simply keep getting better at it and you'll need to invest more and more time to get the same amount of satisfied tiredness and muscle soreness...in general variation lets you enjoy more of life and less long-term sporting injuries (IMO)

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If you can find the proteins in fresh food for a similar price, then i would do that every time.
If you can find proteins (or vitamins or taste or whatever) of comparable levels in packaged food for any price, then I would take it every time
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Old 24.08.2011, 19:35
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Re: How to speed up recovery after exercise?

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Hi

I'd need some advice how to speed up recovery after exercise as fast as possible.

I've searched the net for tips, but they are contradicting, some say heath (warm showers) would aggrevate the tear, some say it is beneficial. Some say load up on proteins, some say don't.

Many thanks.
These tips are fore middle age (30...50) men who is on average exercise level i.e. If you are doing competitive sport you are probably using hormonal supplements for optimal recovery.

1. do not exercise too long because it would have an adverse effect on your recovery, e.g. your exercise should be short (less than 30 minutes) but very intensive and progressive...quality over quantity...

2. Sufficient sleep

3. Snack something after your exercise, can be anything, forget about protein drinks (expensive and doesn't do anything "magical"), e.g. eat an apple...forget about the tips from magazines or supplement companies...

4. your diet, if you can afford and you think you still would be social acceptable, I would go for something like this: http://thepaleodiet.com/
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Old 24.08.2011, 20:19
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Re: How to speed up recovery after exercise?

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Ryan Giggs swears by yoga, the importance of a dynamic warm up and warm down and deep long stretching and flexibility is probably the best way to keep active at high intensity for short bursts during a day of intermittent exercise, the fact that Ryan Giggs (nearly 40) can out run an 18 year old is testament to deep yoga stretches and flexibility.
Any highly paid professional footballer is also on every drug that could help: steroids, growth hormone, EPO, blood transfusion ... you name it, he's taking it. Professional cyclists get caught more often simply because they are tested (much) more. So please, spare us the stories about yoga and herbal tea.

Last edited by FrankZappa; 24.08.2011 at 20:24. Reason: fat fingers
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Old 24.08.2011, 20:44
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Re: How to speed up recovery after exercise?

I've played professional sports...I know 3 olympians (2 swimmer, 1 still active track athlete) and countless NCAA athletes. We (they) all take (took) supplements, as you cannot eat the proteins required for building strength, speed and muscles without feeling heavy or drowsy. Also, athletes depending on the what phase they are (build-up, off-season, pre-game etc.) sometimes exercise up to 3 times a day and need to supply their bodies with important nutrients and vitamins. If you're into healthy living, then I agree, you can do without suplements, given you have a healthy balanced diet....but by no means, can you do that nowadays if you're into serious sports.

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You'll know that your electrolytes are low when you get home because you'll crave salty food. See above for fix.
Just like thirst, if you feel the necessaity for water or salt, you're generally too late, as your body is sending you a signal. Filling in th necessariy electrolytes right after sport (and a little during sports) will prevent the craving.
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Old 24.08.2011, 20:58
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Re: How to speed up recovery after exercise?

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I've played professional sports...I know 3 olympians (2 swimmer, 1 still active track athlete) and countless NCAA athletes. We (they) all take (took) supplements, as you cannot eat the proteins required for building strength, speed and muscles without feeling heavy or drowsy. Also, athletes depending on the what phase they are (build-up, off-season, pre-game etc.) sometimes exercise up to 3 times a day and need to supply their bodies with important nutrients and vitamins. If you're into healthy living, then I agree, you can do without suplements, given you have a healthy balanced diet....but by no means, can you do that nowadays if you're into serious sports.
But I thought this thread was not about serious sport, rather about normal people who have day jobs and do things for fun/fitness


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Just like thirst, if you feel the necessaity for water or salt, you're generally too late, as your body is sending you a signal. Filling in th necessariy electrolytes right after sport (and a little during sports) will prevent the craving.
You got it right there That is why he was suggesting adding salts to water if you exercise more than 2 hours (it maybe 1 hour in summer and 3 hours in winter, and obviously, adjust it to personal needs)
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Old 24.08.2011, 21:16
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Re: How to speed up recovery after exercise?

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These tips are fore middle age (30...50) men who is on average exercise level i.e. If you are doing competitive sport you are probably using hormonal supplements for optimal recovery.

1. do not exercise too long because it would have an adverse effect on your recovery, e.g. your exercise should be short (less than 30 minutes) but very intensive and progressive...quality over quantity...
Most of us are still warming up for the first thirty minutes...
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Old 24.08.2011, 21:24
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Re: How to speed up recovery after exercise?

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I've played professional sports...I know 3 olympians (2 swimmer, 1 still active track athlete) and countless NCAA athletes. We (they) all take (took) supplements, as you cannot eat the proteins required for building strength, speed and muscles without feeling heavy or drowsy. Also, athletes depending on the what phase they are (build-up, off-season, pre-game etc.) sometimes exercise up to 3 times a day and need to supply their bodies with important nutrients and vitamins. If you're into healthy living, then I agree, you can do without suplements, given you have a healthy balanced diet....but by no means, can you do that nowadays if you're into serious sports.

.
It is a very U.S. centric thing to take protein shakes and other supplements so I can understand your stance on this.

It's not the done thing so much in other countries, hence the different view point.

In fact, looking at diets of some Olympic gold-medal winning British athletes (which, I concede, this thread is not really about), they eat surprisingly normal healthy diets without supplements.

Paula Radcliffe - coffee,porridge cereals over two breakfasts, fish and avocado for lunch and veg and pasta for dinner.
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Old 24.08.2011, 22:43
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Re: How to speed up recovery after exercise?

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Most of us are still warming up for the first thirty minutes...
after approx. 30-40 minutes you testosterone and growth hormone levels starts to sink and your cortisol starts to rise...i.e. 40 minutes it's counterproductive (still we're talking about middle age men doing fitness or exercise on an average level, not competitive sports)

for working out less is more, short, very intensive and progressive...

I can recommend the following reading, Rob Faigin one of the few "believable":
http://www.hormonalfitness.com/pdfs/NHE-Chapter-21.pdf
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Old 24.08.2011, 23:07
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Re: How to speed up recovery after exercise?

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after approx. 30-40 minutes you testosterone and growth hormone levels starts to sink and your cortisol starts to rise...i.e. 40 minutes it's counterproductive (still we're talking about middle age men doing fitness or exercise on an average level, not competitive sports)

for working out less is more, short, very intensive and progressive...

I can recommend the following reading, Rob Faigin one of the few "believable":
http://www.hormonalfitness.com/pdfs/NHE-Chapter-21.pdf
But the affect of stress-reducing endorphins aren't felt until you've been exercising for more than forty minutes and that's something I do notice and is a positive benefit of exercise.
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