Tag Archives: post-workout rest

Post-Workout Recovery and Performance

1 Apr

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“Rapid recovery between workouts is important for optimal training.  Short-term recovery from competition for competitive athletes is a major focus for athletes and their coaches.  Short-term recovery is a key factor for better performance.” (Enhancing Short-Term Recovery After High-Intensity Anaerobic Exercise; Al-Nawaiser, Ali, M., et.al.; Journal of Strength and Conditioning Research)

Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the duration and intensity of a workout, and more attributable to the novelty (“newness”) or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may be helpful to protect performance, according to a Journal of Strength and Conditioning Research study. (Al-Nawaiser, Ali M., et.al.)

The study examined the effects of antioxidant vitamins, ibuprofen, cold water submersion, and whey protein administered simultaneously on short-term recovery.

Power output, Creatine kinase (a marker of muscle damage), muscle soreness, and rated perceived exertion were measured after 24 hours.

According to the authors, “Treatment was helpful in protecting performance, but this was apparently not due to reduced muscle soreness or damage.”

Given this information, we may need to re-think the rationale for post-workout recovery: Less as a means to reduce soreness, and more as a way to protect performance.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Get STRONGER, Get FASTER!

Your thoughts?

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Muscles Grow BETWEEN Workouts

24 Jul

isEvery athlete knows (or should know) that strength training is an integral part of the performance improvement process.  Stronger, faster, more powerful athletes are better athletes, and strength training catalyzes that process.

And, as important as strength training is, muscles don’t grow during workouts, they grow between them.

Muscles get bigger and stronger during their recovery period, which makes rest and recovery  — following your workout — equally as important.

You can facilitate the recovery process — and gain strength and muscle more quickly — by adhering to a few simple post-workout strategies:

  • Increase blood flow and break up knots and adhesions with a foam roller.  After your workout, spend about 15-20 seconds kneading each muscle group.
  • Allow 48 hours between workouts, but keep moving.  Active recovery  — via light activity (for example, walking, jogging, lateral shuffles, etc.) — is important to the muscle repair process because it facilitates delivery of nutrients to your muscles.
  • Protein intake should remain consistent, even on your “off” days.  Keep feeding your muscles between workouts.
  • Get a good night’s sleep — at least seven hours a night.  Growth hormone is at its highest levels while you’re sleeping.

Be smart about your post-workout recovery, and you’ll maximize the benefit of each and every workout.

Get STRONGER, Get FASTER!

Your thoughts?

Tips for Post-Workout Recovery

6 Mar

How%20to%20prevent%20this%20post-workout%20pain[1]Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the intensity of a workout, and more attributable to the “newness” or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may improve treatment and recovery of sore muscles — before, during, and after your workout.

Here’s a resource titled, Fuel Your Sore Muscles, that provides some insight and tips for managing post-exercise soreness.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Get STRONGER, Get FASTER!

Your thoughts?

Post-Workout Recovery — The Right Way

1 Dec

TruMoo-Choc_Protein-Plus-350[1]Whether you’ve just finished strength training, speed training, or a rigorous sport practice, recovering smart should be part of your plan.

Since high-intensity training tends to break down muscle, the recovery process is important to ensure that you come back stronger next time.  Here are some tips for a productive post-workout recovery:

REFUEL

Avoid junk food and opt instead for whole foods and drinks.  We like low-fat chocolate milk.  It boasts high-quality protein, several important nutrients, and an ideal 3:1 carb to protein ratio.

REST

Give your body — and your mind — some time off to rest before your next bout of exercise.  Keep in mind rest phase = growth phase.

BEGIN GRADUALLY

Don’t jump into a high-intensity workout right away.  An appropriate and effective warm-up can improve your odds of staying injury-free.  Build your volume and intensity, gradually.

PAY ATTENTION TO YOUR BODY

When you’re training, listen to the feedback your body gives you.  If you feel like you’re getting sick, run down, or injured, reduce your training load or take the day off.

HAVE A GOAL

Don’t just train to train.  Give yourself something to train for.  Develop a plan that is aligned with your goal and stay on track.

Get STRONGER, Get FASTER!

Your thoughts?

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