Dos and Don'ts of Muscle Recovery

Dos and Don'ts of Muscle Recovery | Dr. Josh Axe

Рет қаралды 819,114

9 жыл бұрын

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.
--------------------
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
--------------------
Want to connect on social media?
Like on Facebook → drjoshaxe/
Follow on Instagram → drjoshaxe
Follow on Twitter → drjoshaxe/
Follow on Pinterest → pinterest.com/draxe/
--------------------
Have any questions?
Ask away → bit.ly/2DqymXS
--------------------
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.

Пікірлер: 510

@franknyanda4164 5 жыл бұрын

Sufficient water intake is also extremely important for muscle recovery and making the process a bit less painful

@LuvMyLilBabe 8 жыл бұрын

train heavy, eat lots of protein and gets lots of sleep easier said than done.. specially the last one..

@skout-rr4sr 8 жыл бұрын

+LuvMyLilBabe I know, because when your muscles are in pain from the work out, it's hard to even sleep!

@geraltsnake395 8 жыл бұрын

+Skout 1122 Totally agree

@eveningstar7812 8 жыл бұрын

When I'm sore from a good workout, I usually sleep like a baby.

@jackthe_tripper2544 7 жыл бұрын

LuvMyLilBabe Jamba Juice after you work out... what is confusing you?

@dextersydeath6857 7 жыл бұрын

that is pretty much all I do I train 6 days a week though

@carriebishop8568 8 жыл бұрын

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

@jeremygracias 8 жыл бұрын

This is definitely what I need, and youre presenting it nicely, big love from Indonesia.

@lifemotto2395 7 жыл бұрын

thanks for tips dr ,, i will look forward to imply these all in my routine very soon

@giselaerasmus6521 6 жыл бұрын

Thanks dr Axe! Love the advice. It works perfectly for me

@jessegentry9699 Жыл бұрын

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.

@dave_thomas 7 жыл бұрын

I'm soo glad I subscribed to your channel. Thank you for creating this video.

@zoeywolf1118 7 жыл бұрын

of course I'm eating a pizza while watching this

@alita99 6 жыл бұрын

creepypasta fan SAME GURL

@JuSophieRene 5 жыл бұрын

Same omg

@jessicasbarcellos 3 жыл бұрын

🤣🤣🤣

@actias3266 3 жыл бұрын

...just ordered the lemon pepper wings 🤦🏾‍♂️

@Ios13056 3 жыл бұрын

Just make a protein puzza bro

@larryboy25 8 жыл бұрын

Thanks for the input!

@DisclosureMule 5 жыл бұрын

This was really helpful, thanks!

@ladyofire 5 жыл бұрын

Thank you, Doc...very informative and it works!

@shortylove282 8 жыл бұрын

Thank you for the great advice 😊

@georgegilles9008 8 жыл бұрын

Great advice Dr. Axe.

@SchuyFit 3 жыл бұрын

Great tips! These are the things that I usually do to reduce muscle soreness.

@markslist1542 Жыл бұрын

Excellent video. Thank you.

@nicolasd8571 9 жыл бұрын

Thanks a lot Dr Axe, this video (like the others) help a lot. Greetings from Argentine

@drjoshaxe 9 жыл бұрын

Nicolás Madeo You're welcome!

@mohanpraneeth3992 7 жыл бұрын

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

@rodrigowatson1083 6 жыл бұрын

Amazing job dr. thanks Man!!

@BeRegenerated 9 жыл бұрын

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.

@peterv1806 6 жыл бұрын

Very good advice - thank you!

@rvikashram13 6 жыл бұрын

helpful sir...thanks big much😍💪

@rodneywar 8 жыл бұрын

thank you for this informative video

@Maxyshadow Жыл бұрын

One of the best/informative videos!!

@irfanshahidan9651 9 жыл бұрын

very helpful . thank you

@Antigegner 7 жыл бұрын

I like that the vids are short and to the point - good job

@josemelgar8131 6 жыл бұрын

Good info , thank you.

@AMIN35000 8 жыл бұрын

thank you dr axe---

@gracea7606 5 жыл бұрын

Thank u dr. Axe great video!

@slottersyard 8 жыл бұрын

great advice.

@dennisgonzalez2465 6 жыл бұрын

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.

@kathleenrose7998 9 жыл бұрын

WILL Focus in on squats with weights!!!...thank you Dr. A...BLESSINGS =)

@user-ex6qx6gc3d 6 жыл бұрын

Your tips are always the best 👍👍👍 send you my big thanks ♥️😘

@jethromackenzie 8 жыл бұрын

Thanks Doc!

@RealexcelEpilepsyPortal 6 жыл бұрын

Thanks, Josh. I love your videos, very informative :)

@pharmclare Жыл бұрын

Well explained. Thanks for sharing 👍

@SuperExadidas Жыл бұрын

Very useful. ..thank you.

@mathdavies9546 5 жыл бұрын

Makes sense thank you!

@KKHighlights 6 жыл бұрын

learned a lot of stuff. thanks

@RoyalBeautee 6 жыл бұрын

great tips thanks!

@vanhamgee 7 жыл бұрын

Thanks man!! 👍🏼

@AwesomeAlexAdam 8 жыл бұрын

Best video on KZfaq

@sahilgupta5420 5 жыл бұрын

Thanks Doctor ☺

@powerplant76 3 жыл бұрын

Thank you Dr. Axe ☺️

@solarvelocitygaming1015 3 жыл бұрын

I’m in an ice bath watching this

@rayyanabdulrahaman8717 8 жыл бұрын

u always make healthy life simple keep up

@emmanuellatieku2901 Жыл бұрын

This was informative, thank you :)

@hamnachaudhary4657 5 жыл бұрын

Amazing sir

@hithereitsmags7096 4 жыл бұрын

Thanks, doctor :)

@faithinallthingsw4088 3 жыл бұрын

I've been doing quarantine youtube workouts all week. I'm so sore. My thighs, oh my thighs.

@clivegable9387 2 жыл бұрын

Excellent

@bagelstruth9313 7 жыл бұрын

This guy is so smart

@7ZeT7 7 жыл бұрын

Thx a lot Doc

@alexmeika9341 7 жыл бұрын

this was really good 👌👌

@coryjfulton 3 жыл бұрын

Thank you sir 👍🏽👍🏽

@iamteddy.k8421 Жыл бұрын

Knowledge is power 👍

@Varonesa9193 9 жыл бұрын

I JUST START WORKING OUT WITH WEIGHTS,THANKS FOR THOSE TIPS

@milenaseymour446 3 ай бұрын

Doing Whole Foods Plant Based diet . No animal products. Have had amazing results when I stick to this diet strictly .

@luismolina8379 8 жыл бұрын

Great video, what fruits and vegetables would you recommend eating or staying away from?

@thebravecenturion6960 6 жыл бұрын

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 😃

@jairusburpo4422 6 жыл бұрын

That's some solid bro science

@kathleenrose7998 9 жыл бұрын

Omega 3s!!! Will do! Love your videos 😊😄

@aaronconnolly76 6 жыл бұрын

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.

@rafael_cardenas8167 Жыл бұрын

For a compound exersice and heavy lifting a threedays off can do and an isolation maybe one or two days off

@ONDANOTA 6 жыл бұрын

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

@DuenoJesus 5 жыл бұрын

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.

@EricFisher.TheVillages 7 жыл бұрын

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 ???

@msblue1003 Жыл бұрын

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?

@v.roberts8263 7 жыл бұрын

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.

@toniduenas7223 4 жыл бұрын

I use my whole body when i do pull ups just like this doctor said.

@dozer1781 6 жыл бұрын

so sore everywhere, someone kill me

@DeliriousIsLife 6 жыл бұрын

I can't feel my triceps and legs HELP ME

@somechannelonyt4110 5 жыл бұрын

Me neither.

@Nico-zt9jo 5 жыл бұрын

Invest in a foam roller my dude. Poor man's massage

@marshjubilee5502 5 жыл бұрын

My back feels like a door

@amiryousef2153 4 жыл бұрын

@Palpatine I know right, muscle soreness literally means you can sit on your ass for the day and your muscles will grow by themselves.

@mmaqueda1306 6 жыл бұрын

this is a amazing 🙆😺

@childoftheking4749 3 жыл бұрын

Will these also help in muscle recovery due to nerve compression. Because I was told I can regain these muscles

@max3688 8 жыл бұрын

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.

@LibertyJava 6 жыл бұрын

great solid advice,if you do anything else but don't take these tips seriously you are setting yourself up for failure.

@pamelav.5699 2 жыл бұрын

🌈🦋🌾🌻ThankYou This has been very helpful!

@MrNYCman530 6 жыл бұрын

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.

@aristocrat3361 6 жыл бұрын

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 🙂

@imrankhan-bm6qo 7 жыл бұрын

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

@vijayvichare6107 8 жыл бұрын

I m taking whey after workout..but what are natural sources of collagen amino acids?

@francoisj.interiors2090 8 жыл бұрын

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?

@skr4207 8 жыл бұрын

+Francois J. Interiors 2-3 days of rest for the particular muscle group you are training, maybe 3-4 if you are older.

@SuperFrancois1965 8 жыл бұрын

+Kaspars Matusevics Thank you so much for the info.

@francoisj.interiors2090 8 жыл бұрын

Thank you for the information.

@thirtina1 Жыл бұрын

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!

@fidodido664 8 жыл бұрын

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!

@nildavazquez7611 7 жыл бұрын

I have 3 months of recovery from a knee meniscus surgery .can I do leg cross lying?

@jerrylewis4934 7 жыл бұрын

Thats Oke advice. Thanks!

@HDVita 7 жыл бұрын

Bruce Wayne You dont. He's a doctor that studies this stuff. So stfu fake ass Bruce Wayne.

@jerrylewis4934 7 жыл бұрын

+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.

@HDVita 7 жыл бұрын

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??

@jerrylewis4934 7 жыл бұрын

+Micah Saisor no i was just saying he was oke. Are you mad? Sorry

@jerrylewis4934 7 жыл бұрын

Micah Saisor :(

@thereforeayam Жыл бұрын

grams of healthy fat rather than what's been so far a very negative situation for women ...excellent advice here on diet...using similar diet logic, able to get a physical job at well over 55 yrs of age

@Rommel1988111 6 жыл бұрын

Functional medicine and compounding movements....reminds me of Dr Nick from the Simpsons

@nalydnosnhoj9348 8 жыл бұрын

So what about omega 3 supplements everyday, a BCAAs immediately after workout with a 60 minute hit cardio session.

@davidseney7588 3 жыл бұрын

You don’t need that supplement bcca, protein breaks down into your body into amino acids which is the same thing.

@shawnpeterson1825 4 жыл бұрын

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.

@prestigedolls1296 4 жыл бұрын

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 ?

@MiNNi0La 3 жыл бұрын

As a dancer, I'm encouraged to stretch. Ive been stretching 4-5 days/wk. I am more sore now, 2 months later, than when I was when I started. Any tips?

@Munashe450 9 ай бұрын

Sleep more to recover

@jonathonryback9963 6 жыл бұрын

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?

@TimeWatch5 2 жыл бұрын

Veggies give me the runs every time

@stevenholland6452 2 жыл бұрын

That doesn't sound too bad!

@skyhigh2118 8 жыл бұрын

Hi doc, my main issue is that i majorly dislocated my right shoulder last year due to a over head shoulder db press exercise. after that I've dislocated my shoulder 5-6 more times. My routine hence restricts me from performing any overhead exercises and even any bench exercises, due to which most of my compound lifts are affected, restraining me mostly to do isolated movements. I`m also doing rotator cuff exercises these days to help strengthen my shoulder. Please advice. Much help. Regards

@Manga_absorber Жыл бұрын

Are you okay💀💀💀💀

@LaureenElsaPhelan 6 жыл бұрын

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.....

@anahirivera996 8 жыл бұрын

"Dont over train" Hear that Mr. Resek!😒🔫💥

@worldstoptens5181 5 жыл бұрын

Doctor axe how to treat gluteal atrophy i have been from gluteus medius repair because it was torn but biopsy shows musclular atrophy help me doctor it is painful and i am losing weight

@goncito12 7 жыл бұрын

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).

@thanosandnobill3789 6 жыл бұрын

Rhonda Patrick said It is true you need the inflammation but for a couple hours after workout not all time.

@jasonvoorhees8899 6 жыл бұрын

Saki Mcbill still man , that doesn't make sense

@i.ak.1684 6 жыл бұрын

Cecil Noton isnt he a doctor? Whats your source of reaserch?

@kellymoderator5253 6 жыл бұрын

a pro inflammatory diet is one of the worst things you could do for your body lol

@jasonvoorhees8899 6 жыл бұрын

Kelly Miller wth are you talking to. None said anything about a pro inflammatory diet.