Muscle soreness and recovery after workouts

by 496 · April 20, 2012 at 12:24 AM

I have been Paleo for some time now and started Crossfit 2 months ago,3 times a week.After every workout I am really sore and in pain for 2 days and then it's time for another workout.So basically I am sore all the time.I eat strawberries and sweet potatoes along with protein and fat post workouts.Are there any supplements I can take for muscle recovery,or any other strategy you guys know of,or should I just suffer through it.Thank you all.

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5 Replies

5330 · April 19, 2012 1:15 PM

My best tips are:

Contrast showers, foam rolling post workout, and keeping carbs to after workouts.

You should definitely read this article by John Welbourne of Crossfit Football which describes a huge amount of recovery tools: http://talktomejohnnie.com/crossfit-football/restoration

4338 · April 20, 2012 at 12:24 AM

Also, have a look at this similar question for some more answers that may help;

"More muscle soreness/inflammation after working out (with paleo)"

18794 · April 19, 2012 1:52 PM

If you are getting extreme muscle soreness right after a workout, and not delayed onset muscle soreness (DOMS) that shows up the next day, that may be a sign that you are pushing yourself too hard. In other words, you might actually be damaging your body, and not in a "ooh, feel the burn!" good kind of way.

Your diet could use tweaking, but it sounds just fine in general.

Warm up before, stretch after, and push yourself -- but don't overdo it!

134 · April 19, 2012 1:43 PM

up the omega-3s, found in sardines, anchovies, mackerel cut out high omega-6 nuts like walnuts, pecans, brazil ICE sore spots after works outs roll out on the foam roller before and after WODS use a lacrosse ball to deep tissue massage. STRETCH AFTER WODS while you are hot and be sure to warm up properly before WODS.

1744 · April 19, 2012 1:08 PM

Eat more protein, you could try some BCAAs or a bunch of various different amino acids. Make sure you eat enough carbs too, especially for something like crossfit. It will definitely help cut the cortisol spike after your workout. When your sore for a few days after a workout, cortisol can be a contributing factor in that, I believe.

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