Post Workout Recovery

When it comes to getting fit/healthy/buff/ripped/sexy/etc, your workouts are only half the equation. The other half of the equation is Workout Recovery. And because I love you guys so darn much, here are my top Post-Workout Recovery Techniques.

• Post-Workout Carb/Protein Shake           
• Hot/Cold Contrast Showers
• Fish Oils
• Meditation / Sleep
• Epsom Salt Baths
• Ice
• Massage
• TENS
• Chiropractic / Acupuncture
• Traumeel

Post-Workout Carb/Protein Shake: See above for macronutrient amounts. Post workout and your muscles are screaming for nutrients. Ignore that message and your workout recovery goes into slo-mo. Heed the message and the repair goes into overdrive.

Hot/Cold Contrast Showers: Alternate between 30 seconds of cold water and two minutes of hot water. Perform this shrinkage inducing protocol three or four times. While most of the claims about this recovery technique are anecdotal, there is some research showing that alternating hot/cold showers post-exercise is effective in lowering both heart rate and the levels of lactate in your blood. Anecdotally, contrast showers have been said to improve athletic recovery via increased blood flow and possible nutrient and waste product elimination (lactate). There may also be a psychological benefit and an increased feeling of alertness and fatigue reduction.

Fish Oils: Your workouts cause inflammation. Localized inflammation in joints and muscles. Systemicinflammation throughout your body. Fish oils are a great, natural, anti-inflammatory. Add some to your post-workout shake. If you already have issues with chronic inflammation, you may want to consider adding someTurmeric/Curcumin or Zyflamend into the mix.

Meditation / Sleep: High intensity workouts can be tough on the CNS (central nervous system). And while there are lots of supplements (natural adaptogens & pharmaceutical agents) out there that claim to help repair & restore the CNS, I don’t feel comfortable recommending any of them.

However, I am willing to push meditation & sleep as the two best CNS treatments ever invented.

Sleep – You probably don’t sleep enough already. Add in a tough workout routine and you’re looking for trouble. Get your 7-8 hrs.

Meditation – There are lots of ways to meditate. There are crunchy-granola yoga meditative techniques. There are medical based mindfulness meditation programs. Praying is a form of meditation. There are even mp3s you can buy that claim to help sync your brainwaves into the pattern best suited for meditation. But the simplest method may be to just sit or lie down, put your hands on your belly and focus as your breath flows in and out.

Epsom Salt Bath - Epsom Salts (magnesium sulfate) are another anti-inflammatory agent. When added to a nice hot bath, they are absorbed through the skin and helps reduce muscular pain and general “achiness”. It also helps increase your levels of magnesium and may help reduce water retention.

Ice Massage - The benefits of ice massage are questionable at best. But, I know a lot of athletes who swear by it, so I figured it best to include it in this review. Most of the pro-Ice Massage evidence is anecdotal. The main claim is that ice massage is an effective method for reducing localized inflammation and reducing the symptoms of DOMS. However, the clinical research doesn’t agree. In fact, some researchers feel that ice massage should be contraindicated when it comes to preventing post-exercise DOMS.

Therapeutic Massage - There are many different types of massage. Medical research has shown that the benefits of massage include pain relief, reduced levels of anxiety and depression, and temporarily reduced blood pressure, heart rate, and state anxiety. Plus, it just feels gooooood. Get a massage every month or so. Your body will thank you.

TENS - TENS is a non-invasive, medically tested, safe nerve stimulation intended to reduce pain, both acute and chronic. It’s also the subject of cheesy late night infomercials. And that’s too bad. Because, in my experience, TENS is a great little tool for reducing muscular pain. I bought a unit two years ago after a car accident screwed up my neck, back, shoulder & knee. It wasn’t my only treatment modality, but it was convenient, effective and relatively cheap.

For post-workout pain, a TENS unit is probably overkill. But, for those older trainees who have a few chronic aches and pains, a TENS unit might be worth it’s weight in gold.

Chiropractic / Acupuncture - I group these two treatment modalities together because my chiropractoris also an acupuncturist and soft-tissue therapist. I don’t get one without the other. I go every two months and Sheldon works out the kinks that I have managed to create. When I over-do the chin-ups and my bad shoulder acts up a little, Sheldon breaks out the acupuncture needles, re-adjusts the bones and does a little (excruciating) muscle stripping. 45 minutes later and I am a new man.

Traumeel - Traumeel is a homeopathic anti-inflammatory. And, according to researchers, it works better than NSAIDS at reducing chronic inflammatory conditions as well as systemic inflammation caused by exercise. Plus, you get none of the unpleasant side-effects associated with NSAIDS.

Article from Healthhabits
"exercise-recovery." How to Speed Up Your Post Workout Recovery. Web. 20 Jul 2011. <http://www.bodybuildingsecretslive.com/how-to-speed-up-your-post-workout-recovery/>.

Comments

[IronBearFitness]

Good stuff!

Barney Shannon
Everything Strength

[clyde thorpe]

Like the article, wish it didn't cut off in the 3rd line of meditation/sleep. Would like to read the rest as well......