Food for "rapid" recovery?

[0range]

I play tennis about 2~3 times a week and weight train for about 1~2 a week.

Usually after I hit the gym I'll feel very sore for 2~3 days (that's why I only weight lift once or twice a week)... and physically and mentally tired. I also feel kind of tired if I play tennis 2~3 days back to back.

I was wondering what kind of food (and in what amount) is best for refueling muscle glycogen store (without gaining body fat ) Besides drinking protein/carb shake after workout.

I know I should eat carbs, of course, but what kind? Some says lots of simple sugar like fruit juice... but wouldn't that make insulin fluctuate (and makes me feel even more tired)? Would eating lots of complex carb really help speed up recovery? what's your experience? What about fat? Should I just cut out fat in the diet as much as possible?

I wonder if pro atheletes follows any special diets.

I'm sick of feeling sore and tired all the time even though I don't work out/play tennis that much.... sometimes I would just lie on my bed for 2 hours and can't move. Any suggestions would be helpful

 

[0range]

Okay then... forget about the complicated diet advice, I just want any tips for rapid recovery after weight-training. Any tips at all!

I feel sooo sore and tired after each workout that I feel like I'm wasting precious time (spending hours/days not able to play tennis or do much of anything else because I'm too sore and tired).

 

[ollinger]

There are so many other more important considerations in shaping your diet that "recovery" seems like a foolish one to use as a basis for what you eat. Eat a broadly varied healthy diet and it will be very unlikely that recovery is hindered by lack of a nutrient.

 

[ubel]

Maybe you feel sore becauise you aren't working out enough? I work out about 3 times a week and only in the first week after a long layoff (anything longer than 1 & 1/2 weeks) do I feel sore. After that, either I am used to the soreness or it just isn't there. Stretching a lot throughout the day before and after I workout is something I've worked into my daily life, and that seems to have aided me a lot as well.

In any case, the other guy above me gave you some solid advice. Eat a variety of healthy foods in the right amounts and you should be fine

 

[0range]

Maybe you feel sore becauise you aren't working out enough? I work out about 3 times a week and only in the first week after a long layoff (anything longer than 1 & 1/2 weeks) do I feel sore. After that, either I am used to the soreness or it just isn't there. Stretching a lot throughout the day before and after I workout is something I've worked into my daily life, and that seems to have aided me a lot as well.

In any case, the other guy above me gave you some solid advice. Eat a variety of healthy foods in the right amounts and you should be fine

Hmm.. I might just try to work out more often and see if that helps. The constant DOMS is killing me! When you say you work out 3 times a week... do you split up muscle groups or you work out your whole body?

 

[rbq4h4]

usually i eat a peanut butter jelly sanwich and welch's grape juice right vbefore and after and i almst never get sore.

 

[OrangeOne]

I feel sooo sore and tired after each workout that I feel like I'm wasting precious time (spending hours/days not able to play tennis or do much of anything else because I'm too sore and tired).

Hmm.. I might just try to work out more often and see if that helps.

...Right. Doesn't sound like you're thinking too clearly there. Something's hurting you so you want to do it more and see if it helps?

I have one question for you to start with: How long have you been lifting? (I'm guessing less than a month, but I could be wrong...)

DOMS is DOMS, that said it doesn't sound like you're describing DOMS to me. DOMS doesn't kick in for around 24 hours, and is soreness that is usually enjoyable to an experienced lifter. Also, it's not associated with debilitating tiredness.

 

[0range]

...Right. Doesn't sound like you're thinking too clearly there. Something's hurting you so you want to do it more and see if it helps?

I have one question for you to start with: How long have you been lifting? (I'm guessing less than a month, but I could be wrong...)

DOMS is DOMS, that said it doesn't sound like you're describing DOMS to me. DOMS doesn't kick in for around 24 hours, and is soreness that is usually enjoyable to an experienced lifter. Also, it's not associated with debilitating tiredness.

Usually the soreness doesn't happen until the next day (and it lasts for 2~3 days!) I've been weight lifting on and off for 3~4 years now... but I didn't experience such soreness until I started splitting up body group (chest, shoulder and bicep / legs, back and tricep) and using free weights (and heavier weights), since April (or May?)

I am pretty sure it's muscle sorenss, not muscle pain or anything that signals injury. Muscle would really swell up during the first 12~24 hrs (although no discomfort yet), then soreness follows. Although I do realize it's odd that I feel so tired too.

Right now I'm not sure whether I'm "over training" (although I doubt it as I only train once, maybe twice a week) or that I'm not training as often as I should so my muscle's still not used to the regime.

...maybe the simple explaination is that I'm getting old... lol

 

[koopa_troopa]

Splitting your muscle groups is a good thing. How do you split up your exercises? Also did you always go once/week? Did you only start using free weights this May?

 

[0range]

Splitting your muscle groups is a good thing. How do you split up your exercises? Also did you always go once/week? Did you only start using free weights this May?

One day I do Chest, Shoulders and Tricep (in that order), and on anther day I do Legs, Back, Bicep (in thar oder).

Since May, I've been trying to go at least once a week; and since May I've been getting bad DOMS after each and every workout

And yes! I only start using free weights since May! I found out that it's MUCH HARDER to use free weights (needs a lot of control...).

Depending on the exercise, I usually do 6~12 rep per set, and 2~3 sets per exercise. I wait aobut 45~90 sec between sets. I can't really lift heavy weight because I try to control the rhythem (2~3 sec going "up" and 3~4 sec going "down"). I also don't think there's anything wrong with my form... so not sure what happening to me!

I tried creatine (thinking that it might help with muscle repair/recovery), and while it really helped with my tennis performance I still get DOMS after each workout ><

 

[OrangeOne]

Usually the soreness doesn't happen until the next day (and it lasts for 2~3 days!)

Right, well that does sound like DOMS.

I've been weight lifting on and off for 3~4 years now... but I didn't experience such soreness until I started splitting up body group (chest, shoulder and bicep / legs, back and tricep) and using free weights (and heavier weights), since April (or May?)

Ok, so it's not new-soreness. From personal and anecdotal experience, people do find the soreness fades over time, once they get used to lifting.

I am pretty sure it's muscle sorenss, not muscle pain or anything that signals injury. Muscle would really swell up during the first 12~24 hrs (although no discomfort yet), then soreness follows. Although I do realize it's odd that I feel so tired too.

I wasn't thinking injury, but still, the tiredness is a bit worry. Do you hydrate well (drinking a BARE MINIMUM of 2litres (errr... 8 cups) of non-caffeinated non-soda each day you don't exercise, drinking much more than this when you do?)

Right now I'm not sure whether I'm "over training"

You're not, or at least from what you've told us you're not....

(although I doubt it as I only train once, maybe twice a week) or that I'm not training as often as I should so my muscle's still not used to the regime.

As I said before, the first solution to overcoming pain and tiredness is NOT to increase workload.

Depending on the exercise, I usually do 6~12 rep per set, and 2~3 sets per exercise. I wait aobut 45~90 sec between sets. I can't really lift heavy weight because I try to control the rhythem (2~3 sec going "up" and 3~4 sec going "down"). I also don't think there's anything wrong with my form... so not sure what happening to me!

I tried creatine (thinking that it might help with muscle repair/recovery), and while it really helped with my tennis performance I still get DOMS after each workout ><

Riight - and now we get closer to an answer. "Negatives" is the name for exercises where people only do the lowering phase of an exercise, the "down". Negatives are renowned for causing more DOMS-style pain.

By doing such looong "down" times, you're effectively doing a "negatives" style workout. More than 1 - 1.5seconds (probably a "1-and-2" count) is somewhat unusual, any particular reason you're sticking to slow on the way up and SUPER-slow on the way down? Most advice would have you on a faster pace than that, with maybe slower times or faster times here or there for the sake of changing up a program.

 

[0range]

!!!!!

OrangeOne I think you might be right!

May is the month where I did my weigh-training makeover! (I started to split up body groups... use free weights... etc) I also read extensiveiy (well sort of..) on weight training and one of the book suggested that "slow, controlled rep is much more effective than using heavier weights and rely on momentum". It suggests like.. 2 sec up and 3 sec down and stuff like that...

After I implemented this new training program (with the slower rep) is when I started to get bad DOMS after every workout. I thought it was my diet and didn't think there's anything "wrong" with my new program as I did everything by the book...

Since it's been over 6 month and I'm still getting DOMS, I think I should just speed up the lifting pace and see if I can get some relief. (The workout will probably not be as "effective" but I'm sick of feeling so sore ha)

 

[OrangeOne]

!!!!!

OrangeOne I think you might be right!

Don't sound so surprised Seriously though, good if it is!

May is the month where I did my weigh-training makeover! (I started to split up body groups... use free weights... etc) I also read extensiveiy (well sort of..) on weight training and one of the book suggested that "slow, controlled rep is much more effective than using heavier weights and rely on momentum". It suggests like.. 2 sec up and 3 sec down and stuff like that...

Slow and controlled reps are safe and effective. I like it that I can still see people I've trained from ages away in a gym, they lift slowly, with control, and excellent form.

That said, 1.5 seconds is about slow enough for any movement to be controlled, 2 seconds tops. Any slower than that starts to become super-slow.

Remember too, there are various definitions of effective, and it sounds like you / that book are just subscribing to one definition. Lifting fast (with control) has advantages too, it can train more on the power side of things, may have a better direct correlation to sport, etc etc. There's no 'one, effective' way to lift weights, it's like a tennis serve, there's 100s of ways and 100000s of results.

After I implemented this new training program (with the slower rep) is when I started to get bad DOMS after every workout. I thought it was my diet and didn't think there's anything "wrong" with my new program as I did everything by the book...

There's 1000s of books out there, and so many ways to program yourself and lift. Sometimes a single visit to an experienced personal trainer just to get program guidance can be great advice.

Since it's been over 6 month and I'm still getting DOMS, I think I should just speed up the lifting pace and see if I can get some relief. (The workout will probably not be as "effective" but I'm sick of feeling so sore ha)

You'll probably always get DOMS from a good workout, but hopefully it won't be as extreme.

Of course, and as cliched as it sounds, if pain persists please go see a doctor!