Dealing with soreness

[ChenPengFi]

Get nutrition in you immediately after training, nonfat chocolate milk is best.
Stretching after your workout is generally considered to be better than before.

I love using "jow" for bruises, joint inflammation etc.
I dislike Tiger Balm, Bengay etc. personally.
Fish oil has been shown to have an anti-inflammatory effect and may be a viable alternative to NSAIDs.


Not to derail but lactic acid is "gone" on it's own in around 2 hrs.
Massage; decreases cortisol/increases seratonin and dopamine, has an anti inflammatory effect and increases production of mitochondria, but doesn't affect lactic acid levels.

http://stm.sciencemag.org/content/4/119/119ra13
http://www.ncbi.nlm.nih.gov/pubmed/16162447

[Goju - Joe]

BCAA's

Branch Chain Amino Acids

You can get it on it's own or as part of other protein powders.

That stuff is magical.

[CoreyLautischer]

Sweet! A topic I can help out with. Training 2 or 3 times a week can be hard at first. 2 or 3 times a day always sucks. Here's things I do

Minimum 8 hours sleep. More is better, naps are great too.
Nutrition! You need to be eating the proper amounts of good, whole foods
Supplements. BCAA, glucosamine, multi V/M, fish oil, magnesium. These are what I use
Contrast showers. 60 seconds hot enough to cry, 30 seconds cold enough to cry. Repeat 4-5 times. ease into these
epsom salt baths. 30 minutes, nice and hot
Massage. Doing it yourself is an option when you can't afford a professional.
Chiropractor
Laser therapy
Rub a535 can help, same with "jow"
Ice everything that hurts
Time off never hurts either. At least 1 day off a week, and a week off every couple months won't really set you back

keep training hard, your body does adapt.

Don't forget water too! 3L is my minimum, but I always end up with more