how to stop muscle stiffness day after training?

i train alot, weights x3-4ew bjj x3-4ew, 3mile runs ed-eod and going to add boxing x1-2ew and plyometrics, also stretching.
 
but i still get very stiff and limited movement because of the stiffness the day after and untill my next trainiing session, so its not like my body isnt used to it.
 
how do you stop the stiffness and aches? ive herd bi carb is good for lactic acid, is it cause of the acid that makes you stiff? if not why, and how do you reduce it greatly or stop it??
 
thanks

Warm bath with a splash of radox before bed each night, followed by some light cardio and mobility exercises with a gentle stretch the next morning to dust off the cobwebs.
 
Bi-carbs not going to help with muscle stiffness, you could try beta alanine which has been shown to reduce acidosis in the muscles (what we often incorrectly refer to as 'lactic acid' build up). Maybe useful, maybe not but cheap enough to give it a go. Bi-carb on the other hand will give your the sh1ts lol

ok thanks for that will get some of that, what do doms actually indicate? it it just over use of the muscles and because of that acid build up from the day or night before?? does gakic help with doms and stiffness? i no it dampens the acid so you can perform more reps, well it did when i used it years ago thats how it felt, dont no if it did anything for my doms tho cos i only get them from more endurance training like my running, mma, fintess stuff rather that weights

what dose beta alanine would you say m8?

3-4 grams a day, split into 2-3 doses will do the trick. A very cost effective supplement to use I've found.
 
Can't give any opinion on GAKIC as I've never really used it, however BA is great for reducing acidosis (i.e. the 'burn' that often makes you cut should your set) and consequently offsetting this aspect of DOMS. The cause of DOMS is often debated, with reasons for muscle soreness ranging from local muscle inflamation (a high quality fish oil can help there), micro tears and other such 'damage' (ruling out actual injuries) and acidosis and the build up of other waste products in the muscles.
 
Give it a shot, but don't forget the warm baths and light carido and mobility exercises first thing in the morning (basically light calisthenics or yoga type exercises).

Any benefits to splitting BA doses rather than just lumping it down in one go Osagi?

Ak_88


Any benefits to splitting BA doses rather than just lumping it down in one go Osagi?

 
The theory is that split doses will lead to more even carnosine levels in the blood (higher carnosine levels being what we are after in supplementing with BA).

will inj carnosine be better than ba?

Nice one, I've been just having 4-6 in one go, so I'll split it half and half Pre-PWO I think!

Ak_88


Nice one, I've been just having 4-6 in one go, so I'll split it half and half Pre-PWO I think!

 
I'd go half in the morning and half pre or post workout myself.

stone14


will inj carnosine be better than ba?

 
Can't comment on that, oral beta alanine supplementation has been shown to increase carnosine levels by 80%. I'd suspect directly injecting carnosine into the muscle bellies would result in a more significant increase, however I'd have to question the purpose / value in doing this, particularly for recreational athletes such as ourselves.

ok no problem m8, ive ordered my ba 100g £6 ebay quick n easy lol thanks m8 :)

L glutamine?

i always enjoy an ice bath - weird!!

Good diet,glutamine, stretching cold and hot baths. showers etc etc.

I really don't think supplementing is the answer to that - if you're stiff to the point where you cannot train properly next time around then something is wrong, either in how you train or how your body is reacting to the training. I would consult your doctor to rule out things like fibromyalgia - you would have to have incredibly severe dietary deficiencies for something like BA to make a difference here, someone that does that amount of training should not be experiencing stiffness like that.

SecondRow


I really don't think supplementing is the answer to that - if you're stiff to the point where you cannot train properly next time around then something is wrong, either in how you train or how your body is reacting to the training. I would consult your doctor to rule out things like fibromyalgia - you would have to have incredibly severe dietary deficiencies for something like BA to make a difference here, someone that does that amount of training should not be experiencing stiffness like that.

 
I disagree mate, I train just as frequently if not more so than Stone and muscle stiffness, aches and pains are part of daily life for me, made more tolerable via the various strategies I mention above. There isn't any underlying medical condition, just the fact I train so damn frequently. Beta alanine really does help, just I'm curious, have you tried it or are you aware of how it actually works? BA supplementation has nothing to do with dietary defiency.
 

Ak_88


Nice one, I've been just having 4-6 in one go, so I'll split it half and half Pre-PWO I think!

i only used ba a little bit but split the doses as i would get 'tingles' with 2g+ at one time. surprised you never experienced this with 6g in a single dose!

Sometimes I get the startings of the tingles but nothing that goes into my hands or feet, but I made the mistake of taking 6g in one go without any food when I started using it, felt like my skin was crawling for a good hour after that!

I find a decent bit of compression does a good job of reducing tightness, particularly in the quads following squattage, but I'm not a bodybuilder so I'm not looking to break down mass with my training. I also foam roll/hockey ball roll before and after.