As I've gotten older (I'm 37), I have noticed that the time it takes my muscles to recover from strenuous exercise has increased. I have been doing Paleo and Crossfit for the last 2 months and leg workouts in particular have me hobbled for 3 days or so. Does anyone have any tips or supplements that have worked for them to speed up recovery? I figured I might try supplementing with Creatine to see if I notice any change. What about Glucosamine or Chondroitin? I don't want to waste cash on things that definitely won't work but am willing to try anything that can help me cut down the amount of soreness between workouts. Thanks!!
I'm 31. I find that foam rolling and raquet ball work every morning and every night everyday helps a lot. Suck it up and do it, especially on the legs. IT bands, inner thighs, quads, glutes! Get that raquet ball right in the meat of the butt cheek muscles and it'll help a lot after back squatting.
Eating more starch in general keeps the muscles topped off with glycogen and I feel like it helps me recover quicker.
I take 3grams creatine everyday, I'd recommend it. No downsides and every study about it reports the same positive improvements to performance. I don't know about recovery specifically.
In his book, Tim Ferris suggests doing a few intervals of biking after a leg workout to prevent soreness the next day. It makes sense as it would promote blood flow and begin the healing process. Foam rolling afterwards might also help.
Id also recommend some sort of protein or branch chain amino acid either before, during, or immediately after your workout if you arent already.
If you really want to get serious, supplements like cissus or colostrum can definately help
I have improved my recovery significantly from introducing PWO 250g-300g sweet potato with lean protein serving. And finishing her off with a cold shower. I do a tiny bit of stretching mid workout
I am also "older" (41), and I hear you about being slow to recover. Not to mention hangovers... but that's another story.
Something that I found that really helps is to eat some carbs within about 15-20 minutes after workout. I generally eat pretty low carbs (some would say very low carbs, probably <= 50g in a typical day), but I let loose after a workout. I'll have a large glass of whole raw milk and a banana, or some sweet potatoes, or something like that. I try to keep it very nutritious, and use it as an opportunity to eat nutritious starchy stuff that I would otherwise not eat.
I find that this makes a big difference in recovery. Trying to fast after a workout and then go into a protein and fat meal makes for a long and painful recovery.
I'd go minimal on the supplements (fish oil, mainly, for anti-inflammation among other benefits) and up the rest time. Your body needs recovery time and is very good at telling you how much. If you're hellbent on working out more often than your body clearly wants you to, you might consider ice baths. When I coached wrestling, they would help my athletes recover from ridiculously strenuous workouts quickly.
imo, depending on how active you were before, it will just get better with time. 2 months of doing xfit is not very long. have you noticed any improvement in recovery time since you started?
try stretching, yoga, foam rollers, etc to help breakdown the soreness.
Been Crossfitting 8 months, last 2 months doing it pretty well...legs come back quicker, but sometimes it takes a while to get explosiveness back after a big leg day. Squats and MobWod are what I follow, i supplement with Coconut water and sweet pots and high fat meats, ribs are a favorite, although hard to find sustainably raised, I'm finishing up with Max Muscle recovery and then dropping it for a protein only diet...I'm up the fat and protein and eat within 30 minutes of the WOD---also I'd make time for 10 minutes a night to Mobwod, just hit whatever hurts the most--pain balls can be had for $1-$2 at the dollar store in the pet section
I am also 37 and have noticed the same thing. I don't do crossfit, but do workout at home 3-4 times a week (pull ups, push ups, sit ups, dumbbells, kettle bells, yoga etc.). I've always been a very active person and participate in many different outdoor activities. Since starting paleo back in February, I've gone from 235 lbs and am now at 196. The extra weight has just melted off. However, the muscle soreness after a weekend of skiing or after a hard mountain bike ride or even after just doing 5 sets of pull ups, has been harsh. I've got a feeling I'm not getting enough healthy carbs or starches to help with recovery. We eat sweet potatoes at least 3 times a week, I have a banana and apple every day (sometimes two bananas), but I don't think it's enough. I'm going to start introducing more starchy foods and see what happens. I don't want to lose too much more weight!
One thing I have noticed, though: When I was big in to weightlifting, it was all about 3 days on, 1 day off. I think I was actually over-training a lot of the time. My gains seem to be coming quicker now, even with the longer recovery times. Now, if I could just turn down the soreness a bit during those recovery periods......
I've done some of the things mentioned here, I'm 40 and run at a minimum 4 miles a day taking off 2 days a week (usually the weekend) also i life weights. I make sure to really stretch out well, take Beta Alanine before my run and or workouts. and consume some whey protein before and after my run and workouts. I follow that up with some Fish Oils. I've tried the cycling, I'm mixed on the results.
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