7 Simple Ways Muscle Can Recover Faster
What helps muscles recover faster? I have a group of supplements that I use for recovery.
I'm not a doctor. I am offering my personal advice. Consult a physician before trying any of these.
As an old and beat up competitive bodybuilder and occasional strength athlete, my world is prone to injuries. From strains, sprains, and inflammation. To bad knees from early years of bad form. To an occasional flare up of a bad back from deadlifting form gone wrong.
I'm no stranger to injuries. The worst I ever had was a minor tear in my quadriceps. It took six months of rehabilitation to fix the problem. No surgery required, but I changed my squat form and started over using the bar only.
I use the conjugate method and for my first exercise, a compound movement for a one rep max for how strong on that day. I train that lift with the greatest effort. I will usually use a 3 rep set or single rep set. I use back-off sets to work on my form. After, I add hypertrophy work to strengthen the lift.
Not everyone has the money for expensive athlete recovery equipment, but I am often asked about post workout recovery supplements and techniques. Here’s a personal list of what I do. I am not a fan of many dietary supplements. I use some, and most of them have some research backing them.
I use a warm up protocol and a breathing technique for post workout recovery. I use foam rolling at night during the Family Guy, and sleep is paramount. The more you train, the more valuable sleep becomes.
Supplements
FISH OIL
Fish oil (Omega 3 fatty acids) is an absolute must. I use two capsules for each meal, plus three at bedtime for cortisol control. Fish oil (1) can reduce inflammation in the joints. It takes a few days to kick in, but it is worth its weight in gold. Look for a reputable brand. I prefer Carlson's or Nature's Best.
CURCUMIN
Curcumin is the spice that gives mustard that yellow color. Also known (2) for inflammation reduction as well. Use as directed. While more research is needed, the outlook is promising.
GINGER ROOT
Ginger root helps with digestion, pain (3) and other assorted ailments. My wife won't board a plane until she's had ginger root because of motion sickness. If you have IBS or digestive disorders, take a deeper look into this food.
PROBIOTICS
I use this daily because of the amount of food that I eat. I also have a tendency to eat too fast. Probiotics help. I recommend this one and as of late, gut bacteria research is gaining a lot of popularity.
My pre-workout 'work'
I don’t spend too much time on my warmups, but I have a list of exercises that I use to break a small sweat.
1) Walk or ride a bike for 7 minutes
2) Walkouts
3) 3 sets of 3D Lunge
4) YWTLs
5) 5 reps of Static Hold Squats-descend for a 3 count, pause 3 seconds, as you rise, count to 3. Repeat.
6) Band Pull-Aparts or High Rep/Low Weight Face-Pulls
Breathing recovery after exercise
Find a quiet area in the gym or do this in your car with the radio off. Keep the climate comfortable.
For this to work, place one hand on your stomach and one hand on your ribs. You need to emphasize a slow, rhythmic breathing pace that makes your ribs expand as you breathe. You should feel the stomach and ribs rise as you inhale. Take your time and try to keep your mind clear of distractions.
Foam Rolling
I use foam rolling at night while I watch Family Guy reruns. I can't stress foam rolling enough. Depending on your level of fitness, if you're a beginner, start with a soft foam roller. You can find these in most retail sporting goods stores.
As you progress, go to a firmer foam roller. At the higher level, I would suggest a pvc pipe about 3 feet in length with a diameter of 6 inches.
Elliot Hulse has a great video that shows how to use the foam roller for recovery. I’ve used this technique since the video aired back in 2011. It’s my go-to for recovery. Here’s a link to that video. Take your time and focus on the pressure points.
Staying in shape has great benefits. You look better, feel better and you begin to value your self esteem a lot more. Enjoy your life and take care of the most important investment you will ever have, YOU!
(1) NCBI Abstract: Surg Neurol. 2006 Apr;65(4):326-31.
Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain.
Maroon JC1, Bost JW.
(2) NCBI Abstract: Drug Des Devel Ther. 2016 Sep 20;10:3029-3042. eCollection 2016.
The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis.
Chin KY1.
(3) NCBI Abstract: Phytother Res. 2006 Sep;20(9):764-72.
Analgesic, antiinflammatory and hypoglycaemic effects of ethanol extract of Zingiber officinale (Roscoe) rhizomes (Zingiberaceae) in mice and rats. Ojewole JA1.
