help on muscle recovery

[ezequielbern]

Hi bros I need some tips of speeding up my muscle recovery?? a few days ago I worked on my back and 2 days later I still have sored muscles.

 

[splizzit]

Hi bros I need some tips of speeding up my muscle recovery?? a few days ago I worked on my back and 2 days later I still have sored muscles.

these are ideas from reading articles and studies. I can't vouch for the efficacy except to say for me, the compression and the l-citrilline seem to work. oh. and the roller.

pre and post-creatine.

pre-take magnesium

to prevent DOMS-
http://www.coachmag.co.uk/lifestyle/3795/how-to-reduce-doms-8-effective-ways
post- compression (wear in the 24 hours)
post- roller,
pre- and night- joint lube like :
http://sports.flexiseq.com/uk/
pre- menthol rubs
pre and post - warm up n cool down
post - hot/ cold shower 2min intervals
post- cherries, blueberries
pre- coffee. study was 5mg/k. 365mg
pre- l-citrulline or melons, beta alanine
pre and post - bcaa
pre and post -blueberries study -1kg-
5,10hrs b4;. 12,36hrs after
hiit on speedflex machines

citraline on empty stomach. ad arginine later,
6g/ day minimum

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[SteveMobsterG]

Or you could just have a hot bath

 

[Oana41]

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[Aklion]

infrared sauna

 

[stevesmi]

these remedies for soreness make you feel better

they don't do much of anything though to truly speed recovery. the #1 thing you can do to boost recovery is SLEEP. also avoiding processed food in your diet will help your body

 

[Fella Finn]

I would start off by adjusting your training and nutrition. And possibly rest as well.

If you need help with training programming and stuff, hit me up and I'll help you out.