Dos and Don'ts of Muscle Recovery | Dr. Josh Axe
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- เผยแพร่เมื่อ 30 มี.ค. 2015
- How to recover muscles the right way: bit.ly/2Syp1pa
In today’s video, I want to talk to you about the dos and the don’ts of muscle recovery.
Don’ts:
1. Don’t over train (take off 1-2 days a week)
2. Don’t consume a lot of sugar or fast food
3. Don’t do a lot of isolated movements
Dos:
1. Eat an anti-inflammatory diet
2. Get plenty of protein and amino acids
3. Do compounding movements
4. Eat more fruits and vegetables
Following these dos and don’ts, you will see improvements in your muscle recovery.
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Dr. Josh Axe, DC, DNM, CNS, is a doctor of chiropractic, certified doctor of natural medicine and clinical nutritionist with a passion to help people eat healthily and live a healthy lifestyle.
Visit the blog: bit.ly/2T6NPBR
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This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
train heavy, eat lots of protein and gets lots of sleep easier said than done.. specially the last one..
+LuvMyLilBabe I know, because when your muscles are in pain from the work out, it's hard to even sleep!
+Skout 1122 Totally agree
When I'm sore from a good workout, I usually sleep like a baby.
LuvMyLilBabe Jamba Juice after you work out... what is confusing you?
that is pretty much all I do I train 6 days a week though
Sufficient water intake is also extremely important for muscle recovery and making the process a bit less painful
I am a new subscriber. And I will tell you I am addicted to this channel now. Dr. Axe really knows his stuff. Food, vitamins, work out, and recovery. I'm so impressed!! I told my sister about this channel. And my daughters. I just want to say I appreciate you Josh. You're a wonderful time Christian man also. Take care, Carrie
This is definitely what I need, and youre presenting it nicely, big love from Indonesia.
I’m in an ice bath watching this
thanks for tips dr ,, i will look forward to imply these all in my routine very soon
of course I'm eating a pizza while watching this
creepypasta fan SAME GURL
Same omg
🤣🤣🤣
...just ordered the lemon pepper wings 🤦🏾♂️
Just make a protein puzza bro
Thanks dr Axe! Love the advice. It works perfectly for me
Great tips! These are the things that I usually do to reduce muscle soreness.
I'm soo glad I subscribed to your channel. Thank you for creating this video.
Thanks for the input!
Great advice Dr. Axe.
thank you for this informative video
Fantastic video! Our gyms are full of sick and unhealthy "buff" people who are only doing more damage to their body because they don't get a basic whole food diet, let alone optimal nutrition. Great information on those critical nutrients and their whole food sources, Dr. Axe.
This was really helpful, thanks!
Thank you, Doc...very informative and it works!
Thank you for the great advice 😊
Excellent video. Thank you.
Amazing job dr. thanks Man!!
great tips thanks!
Very good advice - thank you!
helpful sir...thanks big much😍💪
Good info , thank you.
I have your book Ancient Remedies and buy your products because you are putting out what everyone needs, truth, ways and honesty. I watch all your videos and read all I can on your articles. Thanks for leading the public in the right and honest way.
very helpful . thank you
Thanks a lot Dr Axe, this video (like the others) help a lot. Greetings from Argentine
Nicolás Madeo You're welcome!
Bеst Мusсlе Building Fооds: Еаt Тhеsе Fооds То Build Мusсle Маss Quiсklу Rеаd hеrе nоw => twitter.com/492a9c7bf391b77f9/status/742668391975096320 Dоs аnd Dоn ts оf Мusсlе Rесоvеrуу
great advice.
Thanks, Josh. I love your videos, very informative :)
Thanks Doc!
thank you dr axe---
Makes sense thank you!
learned a lot of stuff. thanks
I like that the vids are short and to the point - good job
Thank u dr. Axe great video!
Well explained. Thanks for sharing 👍
Very useful. ..thank you.
One of the best/informative videos!!
Thank you Dr. Axe ☺️
Thanks man!! 👍🏼
Excellent
Thanks Doctor ☺
Your tips are always the best 👍👍👍 send you my big thanks ♥️😘
Amazing sir
I've been doing quarantine youtube workouts all week. I'm so sore. My thighs, oh my thighs.
Thx a lot Doc
This was informative, thank you :)
u always make healthy life simple keep up
Best video on TH-cam
WILL Focus in on squats with weights!!!...thank you Dr. A...BLESSINGS =)
I have a nutrition plant not die and I also don't have a lot of junk food sometimes I do like Pizza once in awhile but it really doesn't make me go to sleep because all the sugar cuts on that has. It's been awhile since I started working out and it's been fun lately I really feel depressed and less anxiety attacks. yeah so great video.
this was really good 👌👌
Thank you sir 👍🏽👍🏽
Thanks, doctor :)
This guy is so smart
Great video, what fruits and vegetables would you recommend eating or staying away from?
As soon as I hear someone say "I'm a doctor" on TH-cam I check the like to dislike ratio
As soon as I hear that I put the Wendys triple bacon cheeseburger under my pillow.
Well because of that idiot Biden we no longer have that like/dislike bar! 🤣
Omega 3s!!! Will do! Love your videos 😊😄
Got it. Nice video. How much time for recovery? I take soreness time and multiply it by 2 , but I'm not sure, really, and I find confusing info on the internet
That's some solid bro science
Knowledge is power 👍
I use my whole body when i do pull ups just like this doctor said.
I like the cross fit impact ball it works every thing out and by slamming it on the ground you get all that unwanted anger out and you are just a bright and loving person to be around so I have been told 😃
Some great information, some not so great, and some ridiculous (eat a non-inflammatory diet). However I always support someone who is trying to promote strength training and a healthy lifestyle no matter how good/poor their information is.
Dr. Axe, I have read that it is the food you eat the day before your workout that makes the biggest impact to exercise & strength building. Article said it takes time for protein to be digested and then broken down to get into your muscles. What do you think? Thus a pre and post workout shake is tasty but not as important than the protein intake the day before (seems to make sense). I get up at 5:30am and workout around 10am without any breakfast and feel just as much strength/energy as if I ate breakfast. Then I eat a healthy/protein rich meal afterwards (intermittent fasting/skip breakfast). Makes me wonder if the protein shake industry is taking a lot of people for a ride. I admit I am a novice, but when I took protein shakes before and after workouts in the past it didn't do much other than make me gassy or feel slightly bloated after my workout. Feel great after working out now. I know protein is huge if not everything in muscle growth, but do we need to be chugging insulin spiking shakes before or after a workout? I have also heard that the need to pound a protein shake within an hour of working out is unnecessary. Would be great if you could make a longer and more detailed video.
this is a amazing
🙆😺
so sore everywhere, someone kill me
I can't feel my triceps and legs HELP ME
Me neither.
Invest in a foam roller my dude. Poor man's massage
My back feels like a door
@Palpatine I know right, muscle soreness literally means you can sit on your ass for the day and your muscles will grow by themselves.
🌈🦋🌾🌻ThankYou
This has been very helpful!
I JUST START WORKING OUT WITH WEIGHTS,THANKS FOR THOSE TIPS
I’d feel more comfortable with a ratio for working out to rest for different types of muscle physic.
Baffles me that nobody has/wants to share that sort of info.
Doing Whole Foods Plant Based diet . No animal products. Have had amazing results when I stick to this diet strictly .
Just started an intermittent fast with a 16 hour fast and 8 hour window to eat with a caloric deficit. I still try to get as much protein as before but less carbs and sugar, adding more vegetables. And contrary to the myths, fats don't make you fat. And the only time I'll treat myself to a sugary snack is once a week when I'll buy a pint of Halo Top or Enlightened ice cream, which has only between 280-400 calories in the whole pint and much less sugar than regular ice cream. These have about 20 grams of sugar in the whole pint, regular ice cream has about 65 grams or more. I'm also drinking a lot of water and when I drink alcohol(maybe twice a week) I've cut down on beer considerably and instead have vodka and seltzer, no carbs. Lost two pounds in the first week and my goal is to lose 25 pounds by the summer, that would be ideal.
awesome video Dr.. Checkout what I do to recover as a college basketball player.
Thanks I'll take on board some of that stuff. But did you say "eat half your body weight in protein", can't be right ???
Great video!.... I am new to this aspect, so when Dr Josh Axe says """2. Get plenty of protein and amino acids """" - what actually foods should I be eating for that?... Could someone please list foods for this?
For a compound exersice and heavy lifting a threedays off can do and an isolation maybe one or two days off
great solid advice,if you do anything else but don't take these tips seriously you are setting yourself up for failure.
Genuis
#1) don't overtrain
#2) don't consume sugar, fast foods, hydrogenated oils
#3) don't do isolated movements
#1) anti-inflammatory diet
#2) protein and amino acids
#3) compounding movements with large muscle groups
#4) get more fruits and vegetables
Thats Oke advice. Thanks!
Bruce Wayne You dont. He's a doctor that studies this stuff. So stfu fake ass Bruce Wayne.
+Micah Saisor are you insecure or something? Maybe body issues Idk, you should calm down man. Sorry if i sayd something wrong i just dont know what to say.
How do u know i'm fat? I exercise and workout and your fake ass coming here saying this man helping you get healthy doesn't know shit. What the hell??
+Micah Saisor no i was just saying he was oke. Are you mad? Sorry
Micah Saisor :(
Dr. Axe, I have a serious question. I buy your products too btw lol; but anyways. I attained a lower abdominal injury, which is not a hernia I went and got examined by medical doctors where I live in Sheridan, but anyways. I’m just wondering do you think this will heal. I have been icing, and doing heat therapy. However I haven’t taken off from the weight training, however I did cut back the intensity. Please give me some guidance with this injury it is pretty discomforting.
Doc i have a question, when is the right time to take a bath after hitting the gym? It is safe? Thank you for the response 🙂
Thank you so much great information Dr. Axe. I have one question when I have a muscle pain do I stope the workout for a few days or longer?
+Francois J. Interiors 2-3 days of rest for the particular muscle group you are training, maybe 3-4 if you are older.
+Kaspars Matusevics
Thank you so much for the info.
Thank you for the information.
Com-on guys...he's a doctor.....he knows what's best for our bodies.....i think ....:/
dr. axe i have two questions. isnt it better for us to build muscles to use isolation exercises in big muscle group rather than compound? it they say its the best way to put more load on a muscle that way!
And second, do muscle fibers multiply?? or the just gain mass? thanks!
Hello D. Axe. I'm taking one of your protein collagen powders. Love it. Quick question. Doing intermittent fasting and keto through out the month and have lost over 10% of my weight. As a result I have been motivated to be more active and I am starting to move around more. I'm still over 500 pounds and I'm 34 years old. Been obese since I was 4. Was 284 pounds in the second grade and only increased my weight to 360 by the time the 5th grade came around. Just from doing a little activity around the house on sunday has caused my feet and ankles some real soreness. The recovery has started but has not fully gone away. How can I start to work out and avoid this issue?
My neck and arms and hands are sore and stiff from bartending. I have to put up and take down heavy chairs… even after three to four days off I can barely recover. I don’t want to quit my job!! I hurt so bad!
What happened people have movement problems like example twisting movement and spasm and jerking and muscle contractions , that people who cant walk porperly or who can move any muscles etc.....
Will these also help in muscle recovery due to nerve compression. Because I was told I can regain these muscles
Don’t
Overtrain , Take 1-2 day/wk rest
Eat sugar
Isolated exercise work
Do
Anti inflammatory diet chia flax salmon...
Body weight/2 in grams protein
Compound movements in gym
Fruits and veggies
Sleep
Veggies give me the runs every time
I woke up yesterday really sore, then I had basketball practice, and now today I have open gym. We aren't lifting weights today so I'm not sure if I should go.
thanks;-P
Functional medicine and compounding movements....reminds me of Dr Nick from the Simpsons
I m taking whey after workout..but what are natural sources of collagen amino acids?
What if I just started training legs and glutes at home with just resistance bands also no weights, I do feel sore, what do I do on a rest day ?
any advice for lifter who has physical demanding job. how many times a week should i train and how long should i train. and what split is better. should i train 2x a week with full body workout
"Dont over train"
Hear that Mr. Resek!😒🔫💥
1.55-2.08 "if you're trying to build muscle get your body weight in protein, and if you're trying to build muscle get at least half your body weight in protein if you're trying to build muscle"? Lol
I have 3 months of recovery from a knee meniscus surgery .can I do leg cross lying?
I have a doubt about this video, it says that you need anti-inflammatory diet... but when you workout and your muscles are damaged, they release what is called proinflammatory cytokines which are necessary to send the proper signals for muscle recovery. With an antiinflammatory diet you will "eliminate" this cytokines and therefore diminish the signals for muscle grow. So... I dont know if this video is wrong or I'm missing something. (An excces of inflamation (like a wound) affects negativly the recovery of any tissue, but for muscles, the inflammation is made from the body to the body).
Rhonda Patrick said It is true you need the inflammation but for a couple hours after workout not all time.
Saki Mcbill still man , that doesn't make sense
Cecil Noton isnt he a doctor? Whats your source of reaserch?
a pro inflammatory diet is one of the worst things you could do for your body lol
Kelly Miller wth are you talking to.
None said anything about a pro inflammatory diet.