Workout and Muscle Soreness Recovery

[Ronnny]

I went to workout last Saturday after a long period of time. Today is Tuesday and my muscle still sore for some reason.

I took pre-workout suplement, Beta-Alanine, L-glutamine, creatinine to reduce workout recovery time. I took Whey protein after workout. My body never sore like this before. I worked out only for one hour.


I want to know if anyone can give me suggestion so that I can recover from workout faster. What supplement can I use to recover faster. I know after workout lot of lactic acid buildup in muscle that causes the soreness/ache. Usually when I regularly workout my muscle get used to it and I recover fast without soreness. Why this time taking so long to recover. Just wondering.

 

[Jake_from_StateFarm]

Hang in there. Went on TRT just after my 50th BD this year. Began lifting weights after a long lapse. I liken my recovery period and gains to what I experienced in my mid 30s. I work same body parts MWF with no issues. I take creatine.

 

[Ronnny]

Do you take creatine before or after workout? About how many hours/minutes before work out you take creatine?

 

[madman]

I went to workout last Saturday after a long period of time. Today is Tuesday and my muscle still sore for some reason.

I took pre-workout suplement, Beta-Alanine, L-glutamine, creatinine to reduce workout recovery time. I took Whey protein after workout. My body never sore like this before. I worked out only for one hour.


I want to know if anyone can give me suggestion so that I can recover from workout faster. What supplement can I use to recover faster. I know after workout lot of lactic acid buildup in muscle that causes the soreness/ache. Usually when I regularly workout my muscle get used to it and I recover fast without soreness. Why this time taking so long to recover. Just wondering.

This would be normal for most when taking a long break.

Regardless once you get back into the swing of things the body will adapt quickly as long as diet/rest is on par.

Whey protein pre/post workout can enhance recovery especially EAA/BCAAs.

Restoring glycogen can also help.

Cardiovascular training is one of the best ways to flush out excess lactic acid and can improve recovery.

Creatine/beta-alanine a great combo (work synergistically).

 

[Jake_from_StateFarm]

+1 @madman

 

[Warrior]

normal after a long layoff, the key is starting slow and gradual. train 3 days a week and increase intensity and volume.

 

[DixieWrecked]

Get back in the gym and have a lighter workout to loosen everything up. You should feel some relief by the next day.

 

[Ronnny]

I am back to normal. I have been doing every other day/three days a week and no more soreness after first week. You guys are absolutely right . I had been through this before but forgot. Even lifting heavy weight, does not ache my body anymore.I feel great again!!! Workout is integral part of out life.

 

[Ronnny]

I take whey protein, pre-workout supplement , BCAA, Creatine, beta-alanine

How do I restore glycogen? What supplement or food I need to consume to restore Glycogen?

 

[Ronnny]

I eat sweet potatoes to replenish my Glygen and as fiel for workout. I take pre-workout supplement also before workout. The strange problem is my body does not sore anymore next day even though I lift higher weight. I know no pain no gain. Is it still possible to gain muscle without being sore next day?

 

[Warrior]

soreness is not a indicator of muscle growth. delayed onset soreness is caused by change, more reps, more weight, change in tempo, etc.

 

[DragonBits]

I went to workout last Saturday after a long period of time. Today is Tuesday and my muscle still sore for some reason.

I took pre-workout suplement, Beta-Alanine, L-glutamine, creatinine to reduce workout recovery time. I took Whey protein after workout. My body never sore like this before. I worked out only for one hour.


I want to know if anyone can give me suggestion so that I can recover from workout faster. What supplement can I use to recover faster. I know after workout lot of lactic acid buildup in muscle that causes the soreness/ache. Usually when I regularly workout my muscle get used to it and I recover fast without soreness. Why this time taking so long to recover. Just wondering.

If DOMS (delayed onset muscle soreness) bothers me enough to interfere with sleep, I take ibuprofen. It works pretty well for this. You can also take ibuprofen 4 hours before weight lifting, though I have never tried that. Studies have indicated ibuprofen does not hurt muscle growth.

Massage after workout also reduces DOMS, though I have not tried that.

Eccentric type exercise causes more DOMS.

Lactic acid isn't the problem, lactic acid is removed in a few hours, a day at most. The problem is microdamage to muscles which causes inflammation, swelling from fluids, etc.

As you have discovered, if you regularly weight lift / exercise, DOMS tends to be minimal, though you can still get it.