I realize people have differing opinions on glutamine, but if I had to choose “one magic pill/powder” for reducing soreness and DOMS it would be supplementing glutamine with my waxy maize carbs after my workout. I first read something about that from Poliquin and it has honestly worked wonders for reducing my soreness and for better overall recovery. After a hard leg workout where I know I’ll be sore, I will slightly cut the post workout carbs and add more glutamine and it really helps me personally.
Poliquin: “Glutamine intake: Recent scientific research has demonstrated that consuming glutamine following exercise can accelerate muscle glycogen resynthesis and glutamine levels, which are critical in the prevention of overtraining, and the creation of an anabolic environment. I recommend ingesting 0.33 g/kg of glutamine, so for a 90 kg man that would be 30 grams. If someone has a higher percentage bodyfat, I up the glutamine and reduce the carbs.”
Foam rolling after the workout has been mentioned but I think if you have a serious problem with DOMS, getting a good warmup with rolling and some mobility work before hand is just as big a factor as afterwards. Maybe slap on some Blue Heat before your sets and take some glutamine along with your carbs after the workout. Finally, try some contrast showers. If they aren’t too uncomfortable they certainly work.
consume a fuckton of calories around your workout, sleep 8 hours a night and if that doesnt do it, consider steroids.
Seriously, DOMS are a result of your body being unable to adequately recover from a workout. Either find advanced recovery methods that work for you, or you’re overtraining the selected bodypart. Reduce volume and increase frequency.
The best way to prevent DOMS is to not stop working out. The longer you sit out the rougher it’s going to be. I’ve been recovering from surgery and have been going through hell the last month.
People constantly ask me why I do you do it to yourself, why I put myself through so much misery. I calmly respond, “b/c it’s the way I’m wired”
I love the feeling of being sore and going for a massage afterward (which generally makes the DOMS worse but I like it). Is there a better feeling than being sore and grabbin a big ol handfull of muscle and squeezing away? I can only think of one thing better and with DOMS I don’t have to put up with the nagging so it wins by default.
You have to enjoy the pain b/c it only lasts for so long then it’s gone.
[quote]spadesofaces wrote:
consume a fuckton of calories around your workout, sleep 8 hours a night and if that doesnt do it, consider steroids.
Seriously, DOMS are a result of your body being unable to adequately recover from a workout. Either find advanced recovery methods that work for you, or you’re overtraining the selected bodypart. Reduce volume and increase frequency.[/quote]
not sure if you’re just being an ass or what, but suggesting gear b/c you have doms is fucking retarded. i’m hoping you were just being an ass.
everyone should get some soreness, at some point, somewhere when lifting. i’ve made progress all throughout and have/haven’t had soreness. i just dont’ use it as an indicator of a good/bad workout.
I don’t have any personal experience, but I do some things based upon what I read. I try to stretch the muscles in case soreness is caused by shortening. Temporarily, stretching might be slightly discomforting but I think it feels relieving, personally.
I think if it helps you to relax and lengthen then it creates more space. If the muscle isn’t all tight and bulging out then there’s less pressure to cause soreness right?
For stuff like actual muscle microtears (hopefully not macrotears!) and proton (H+) damage, I don’t really know anything to do except focus on getting a healthy diet full of vitamins and minerals and amino acids. Perhaps lots of water to help shuttle it around… speaking of which, simply moving your muscles around, not under resistance or anything but just maybe some dynamic stretching or mobilization to help increase your circulation.
I read somewhere odd that the sense of touch competes with pain so I figure if you rub an area (perhaps with some nice oils) that it can distract you. Plus massage might also help circulation, I dunno. Contrast bathing anyone?
Another thing is, stretching helps expand fascia or something right? If we’re very flexible then we deal with the pain of stretching fascia at a different moment ahead of time of the fascia being stretched by the creation of new muscle tissue once it starts building new protein connections and refueling the glycogen stores.
[quote]speakman wrote:
800 mg of ibuprofen. Seriously![/quote]
This will certainly work… HOWEVER, Ibuprofen and even Tylenol have been found to decrease protein synthesis… which is in direct opposition to why most people are working out in the first place. Since reading the study in Journal of Clinical Endocrinology and Metabolism. my DOMS have been worse than ever. BUT at least I feel like I am getting the benefit of my workouts.
Glutamine has been debunked as an effective “recovery” supplement. As for quoting Poliquin about glutamine accelerating muscle glycogen resynthesis, guess what?
Take a look at a 2000 study that showed that whey protein actually caused greater rates of glycogenesis than supplemental glutamine. The study also showed that wheat protein also caused greater rates of glycogenesis than glutamine. Let’s not forget that casein has even more glutamine than either wheat hydrolysate or whey hydrolysate.
[quote]spadesofaces wrote:
consume a fuckton of calories around your workout, sleep 8 hours a night and if that doesnt do it, consider steroids.
Seriously, DOMS are a result of your body being unable to adequately recover from a workout. Either find advanced recovery methods that work for you, or you’re overtraining the selected bodypart. Reduce volume and increase frequency.[/quote]
not sure if you’re just being an ass or what, but suggesting gear b/c you have doms is fucking retarded. i’m hoping you were just being an ass.
everyone should get some soreness, at some point, somewhere when lifting. i’ve made progress all throughout and have/haven’t had soreness. i just dont’ use it as an indicator of a good/bad workout.
it happens. deal with it. move on.[/quote]
sorry for confusing, that wasn’t at all what I was trying to say. My point was that doms is a result of not being able to recover from a workout stress, and I was just listing ways to increase recovery. I didn’t think anyone would seriously consider gear as the answer to doms, but then again this IS the internet, and people will take anything anyone says as truth. my bad.