Just back gym and so sore.

Justin10

Just back to the gym after a long time off. Im so sore, took my protein during and after the workout.
Today I can hardly move my arms, is there anything else I could take that would benefit me in recovering??
Thanks

La Flama Blanca

Bath in epsom salts may relieve it somewhat , but basically you gotta wait 2-3 days! You'll be worse tomorrow...

Justin10

Would Creatine with the protein help me recover quicker?? Or anything else to take? Thanks for suggestion

Hanley

You're sore cos you have't trained in ages. You don't need a magic bullet, you need time training again.

Protein will help. There's arguments to be made that creatine might, but realistically, protein and some carbs post workout is the best bet.

Theresalwaysone

Creatine is probably jumping the gun a bit. The soreness will receed with each passing session.

A decent protein intake, moderate carb intake and a good sleep. People need to sleep more.

If you are training 5/6 nights a week then maybe Creatine could be argued for recovery and output I guess but if its your first time back in a while and you're not planning on training in some capacity everyday then just eat and rest up.

chris139ryan

you will be sore until you train again, then your muscles will get use to the abuse over time and it wont hurt

flywheel

Rochey18 wrote: »

is there anything else I could "take" that would benefit me in recovering??

might be good to take more progressive approach to the training routine (i.e. building back up gradually) and adequate recovery between sessions... that should allow you to perform your activities of daily living and get you back to your next session in a fit state to train...

Justin10

Massive mistake not strecthing, was so keen to just get back into it.
Thanks for all the help.

thehamo

try an ice bath. can be torture but the help

Gummy Panda

Just take the pain

killwill

thehamo wrote: »

try an ice bath. can be torture but the help

Placebo effect really isn't it? Like plunge pools?
There is no scientific proof to back up that it works.

gymsoldier

Hanley wrote: »

There's arguments to be made that creatine might.

Theresalwaysone wrote: »

Creatine could be argued for recovery

Ah guys, really?...

Shame on you Hanley :eek:

Hanley

gymsoldier wrote: »

Ah guys, really?...

Shame on you Hanley :eek:

What? Creatine can increase glycogen resynthesis. Do you not consider that good for recovery?

gymsoldier

Hanley wrote: »

What? Creatine can increase glycogen resynthesis. Do you not consider that good for recovery?

For glycogen replenishment yes, but for DOMS I would consider Protein Synthesis much more important. Although I will give you one argument for creatine, that the greater workload capable with creatine can lead to increased PS.

Hanley

gymsoldier wrote: »

For glycogen replenishment yes, but for DOMS I would consider Protein Synthesis much more important. Although I will give you one argument for creatine, that the greater workload capable with creatine can lead to increased PS.

I'm aware of the difference - that's why I never said it WILL help. I said increased protein would, creatine may.

deadlybuzzman

whats the verdict on deep heat (or equine equivilant) and pvc pipe for recovery? starting to up the reps for the winter so the old man walk is probably looming

john_cappa

If you are planning on keeping up the training then intra bcaa would be good. Bulk ones from MP in sugar free cordial or a more expensice flavoured one like xtend or intracell.

Most important thing is PPWO meal. Stuff your body with protein, carbs and fats until your muscle reclimatise.

deadlybuzzman

john_cappa wrote: »

If you are planning on keeping up the training then intra bcaa would be good. Bulk ones from MP in sugar free cordial or a more expensice flavoured one like xtend or intracell.

Most important thing is PPWO meal. Stuff your body with protein, carbs and fats until your muscle reclimatise.

can bcaa really make any difference? if youre ingesting sufficient amount of protein surely youre getting those amino acids in the required amounts and in complete proteins at that. Im not arguing, just throwing it out there.
The carbs part ive covered with 50-100g of glucose during workout and I find that great-still as strong as during GOMAD but no fat gain yet(2L of GOMAD was drank purely in the gym) accidently gotten a 4ish pack!

kuro2k

Gummy Panda wrote: »

Just take the pain

+1

Tefral

I find getting straight back in the gym solves the problem of DOMS.

Justin10

I wished I could go back gym, I was that sore that I couldnt get my t shirt off without help:eek: Couldnt believe how bad it was. Mite head back to the gym tomorrow felling better but still bit sore.
Thanks for the advice.