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

[@carriebishop8568]

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

[@franknyanda4164]

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

[@jeremygracias]

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

[@jessegentry9699]

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.

[@BeRegenerated]

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.

[@zoeywolf1118]

of course I'm eating a pizza while watching this

[@alita99]

creepypasta fan SAME GURL

[@JuSophieRene]

Same omg

[@jessicasbarcellos]

🤣🤣🤣

[@actias3266]

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

[@Ios13056]

Just make a protein puzza bro

[@milenaseymour446]

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

[@faithinallthingsw4088]

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

[@dennisgonzalez2465]

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.

[@aaronconnolly76]

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.

[@co36]

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

[@SchuyFit]

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

[@lifemotto2395]

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

[@BusinessDaily-m2z]

When recovering from an illness or long treatment, there are several strategies you can follow to promote faster recovery: 1. **Rest**: Allow your body ample time to recuperate. Avoid pushing yourself too soon. Prioritize relaxation and get plenty of sleep-healthy adults need between 7.5 and 9 hours of sleep each night¹. 2. **Stay Hydrated**: Being sick can be exhausting, so drink plenty of fluids. Aim for an 8 fl oz (240 mL) glass of water every few hours to replace lost fluids. Nutrient-rich drinks like bone broth, vegetable broth, or coconut water are also beneficial¹. 3. **Eat Healthily**: Gradually reintroduce nutrient-rich foods into your diet. Avoid processed or fatty foods. Try smaller, lighter meals throughout the day and consider a green fruit and vegetable smoothie for essential nutrients¹. 4. **Ease Muscle Aches**: Use gentle heat to soothe soreness and muscle aches. Warm compresses or a warm bath can be helpful¹. Remember, positive thinking, relaxation, and social support also play a significant role in your recovery². Take care!

[@dozer1781]

so sore everywhere, someone kill me

[@DeliriousIsLife]

I can't feel my triceps and legs HELP ME

[@somechannelonyt4110]

Me neither.

[@Nico-zt9jo]

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

[@marshjubilee5502]

My back feels like a door

[@amiryousef2153]

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

[@MrNYCman530]

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]

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 🙂

[@nicolasd8571]

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

[@drjoshaxe]

Nicolás Madeo You're welcome!

[@mohanpraneeth3992]

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

[@znazn13]

Com-on guys...he's a doctor.....he knows what's best for our bodies.....i think ....:/

[@Maxyshadow]

One of the best/informative videos!!

[@giselaerasmus6521]

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

[@v.roberts8263]

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.

[@solarvelocitygaming1015]

I’m in an ice bath watching this

[@childoftheking4749]

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

[@darren451]

As soon as I hear someone say "I'm a doctor" on KZbin I check the like to dislike ratio

[@junkyard-p1s]

As soon as I hear that I put the Wendys triple bacon cheeseburger under my pillow.

[@DeeYee99]

Well because of that idiot Biden we no longer have that like/dislike bar! 🤣

[@Discovery_and_Change]

#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

[@AwesomeAlexAdam]

Best video on KZbin

[@hithereitsmags7096]

Thanks, doctor :)

[@dave_thomas]

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

[@LibertyJava]

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

[@bagelstruth9313]

This guy is so smart

[@MiNNi0La]

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]

Sleep more to recover

[@thebravecenturion6960]

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 😃

[@georgegilles9008]

Great advice Dr. Axe.

[@EricFisher.TheVillages]

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 ???

[@DuenoJesus]

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.

[@luismolina8379]

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

[@ProfessionalNOob77]

Knowledge is power 👍

[@clivegable9387]

Excellent

[@powerplant76]

Thank you Dr. Axe ☺️

[@Antigegner]

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

[@rafael_cardenas8167]

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

[@larryboy25]

Thanks for the input!

[@msblue1003]

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?

[@toniduenas7223]

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

[@hamnachaudhary4657]

Amazing sir

[@thereforeayam]

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

[@sahilgupta5420]

Thanks Doctor ☺

[@coryjfulton]

Thank you sir 👍🏽👍🏽

[@emmanuellatieku2901]

This was informative, thank you :)

[@irfanshahidan9651]

very helpful . thank you

[@Varonesa9193]

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

[@slottersyard]

great advice.

[@rodneywar]

thank you for this informative video

[@DisclosureMule]

This was really helpful, thanks!

[@goncito12]

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]

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

[@jasonvoorhees8899]

Saki Mcbill still man , that doesn't make sense

[@i.ak.1684]

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

[@kellymoderator5253]

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

[@jasonvoorhees8899]

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

[@jairusburpo4422]

That's some solid bro science

[@jethromackenzie]

Thanks Doc!

[@rodrigowatson1083]

Amazing job dr. thanks Man!!

[@AMIN35000]

thank you dr axe---

[@anahirivera996]

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

[@TM-dk9jb]

muscle recovery is a part of working out, but not doing isolated exercises is just stopping you from getting your maximal possible gains? and why would i squat and military press at the same time? so i can fatigue faster, more risk of using poor form, and not lifting the weight that my legs can handle but my front delts can? if you're working out to be healthy sure, but if i'm trying to workout to be stronger and/or reach maximum hypertrophy, avoid those two 'donts of muscle recovery.' its just avoiding muscle soreness, which will inevitably avoid possible gains

[@billybiker5712]

Lifting to fatigue is how you get your biggest gains dude

[@josemelgar8131]

Good info , thank you.

[@kathleenrose7998]

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

[@LiveYoungProduction2]

Isn't inflammation necessary for muscle recovery? As unpleasant as DOMS are doesn't it help stimulate protein synthesis in muscle cells?

[@RoyalBeautee]

great tips thanks!

[@ONDANOTA]

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

[@thirtina1]

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!

[@francoisj.interiors2090]

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]

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

[@SuperFrancois1965]

+Kaspars Matusevics Thank you so much for the info.

[@francoisj.interiors2090]

Thank you for the information.

[@mathdavies9546]

Makes sense thank you!

[@دودة-ذ2ز]

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

[@hypnotict9209]

People stop hating on him for not been a buff dude talking about muscles, he’s a dr an he will know more about your little finger than you know about your own diet

[@ladyofire]

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

[@nalydnosnhoj9348]

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

[@davidseney7588]

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

[@max3688]

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.

[@ruggerplugger]

Doc. Just one thing. Rda of 1g/kg of body weight is old news and is not enough. Many studies my Dr. Stuart Phillips say otherwise. I would recommend 1.5g/kf of bw and if in caloric restriction up to 2g

[@KKHighlights]

learned a lot of stuff. thanks

[@7ZeT7]

Thx a lot Doc

[@muzzykara9336]

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

[@ElefitTV]

Great overall list, what do you think about carbs? Are you a big fan or do you think it causes too much inflammation?

[@drjoshaxe]

ElefitTV I think carbs are important. Look on my channel at my most recent video on the importance of carbs.

[@ElefitTV]

***** Thanks, will do!

[@Oho159]

+ElefitTV if u are 8 percent and less use carbs before training if more dont. heard this from Ben Pakulski.

[@kcklub]

+Oho159 I feel that works, you do need energy when you fat storage is low

[@KannanRaghunathan]

Yоu want it аааall: greаter реrfоrmanсе, grеаteeеr fаt lоооoss, аnd еxplоsivе growth. Rеаd on tо discоvеr mоrе twitter.com/683c62ee2285c4dc9/status/742668391975096320 Dоs аnd Dоn ts of MMМusсlе Rесоvеrу

[@inside91]

You say to eat no sugar etc. A lot of strength trainer and power lifters that are huge, say that suger and high dense carb foods help them get the caloric surplus they need to gain size and strength. Are they wrong? Thanks

[@twistsnkicks]

They're not wrong. If you're consuming sufficient amounts of carbohydrates/sugars, your body will use that energy to help fuel your workouts. If the amounts you're consuming are inadequate, your body will turn to the protein in your muscles as a fuel source - the end result is few to no gains.

[@billyfield8984]

if you read wheat belly and subscribe to the fact that gluten and wheat are inflammatory (as well as sugar).the part that confuses me is everyone says use whey protein,isn't whey from wheat,which is highly inflammatory?

[@eddiecarter8134]

Billy Field whey is a dairy biproduct.

[@imrankhan-bm6qo]

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

[@SonjaBoshoff-b2m]

How do i recover savely from a sore muscle savely in my low back and how roo strengthen it

[@sruthyskhan]

Don'ts: 1. Do not overtrain 2. Do not consume lot of sugar & fastfood 3. Do not do lot of isolated movements Do's: 1. Anti-inflammatory diet 2. Proteins & amino acids 3. Compounding movements 4. Fruits & vegetables

[@rvikashram13]

helpful sir...thanks big much😍💪

[@ericv.4596]

less sugar but more fruits and vegetables? some fruits have alot of sugar like bananas. do you mean to lower the amounts of refined sugar?

[@TimeWatch5]

Veggies give me the runs every time

[@rayyanabdulrahaman8717]

u always make healthy life simple keep up

[@dermoplast]

Hi Dr, what is the difference in muscle building / recovery between someone young vs someone in their late 40's ? More recovery time ? Less muscle response to fatigue resulting in less growth ?

[@edd9632]

+dermoplast Lower hormone levels in someone in their 40s, so it will take longer to build muscle and more rest/recovery time is needed.

[@sv8313]

dermoplast as your older, the type of muscle you grow becomes different, and you probably won't grow muscle as fast as when you were young. I'm not an expert so I would suggest researching on google.

[@thomasjones9559]

He was so close to being spot on until he recommended more fruits. You probably already get plenty of fruit or too much high glycemic type fruits and juices, just get more vegatables the dark green ones

[@nildavazquez7611]

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

[@vanhamgee]

Thanks man!! 👍🏼

[@kathleenrose7998]

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

[@jtrain3113]

Hey Doctor, will having loads of Fresh tumeric , ginger and garlic strong tea stop my body building muscle gains being anti-inflammatory’s, or it just will help it recover better and not loose my gains? ☺️🙏

[@shawnpeterson1825]

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.

[@515coldfire]

Dr axe, hi! I'm in the beginning phase of my weight loss program, so far I have been following your dos and don't. My question for you is, is there a scientific study how long does it take for muscle recovery? My work out basically 5 sets and 20 reps lite weight to failure/challenging of all muscle group every day for 2 hours. I figured if I do workout 6am till 8 am in the morning I have all day +8 hour of sleep muscle recovery. Is this enough time? P.s. I make sure my muscle soreness is at minimum so I can do it all over again the next day. I listen to my body all the time.

[@WingFighterOfficial]

Unless you can up your protein and omega 3 intake by +100% or +200%, then you shouldnt hit the same muscle group the next day.

[@thynaruto]

Getting protein immediately after workout is a myth

[@gracefool]

Justair yeah you're optimal so long as you eat protein within about 2½ hrs either side of your workout.

[@Mitch-Cumstein]

this is for the two repliers, actually your both wrong. Most studies suggest it makes no difference when you take your protein, it only matters if you take enough daily.

[@manfromnantucket9544]

If you're training in a fasted state, then yes you definitely want to consume protein post workout

[@danstafford5977]

After you exercise your muscles are starving they need to recover... listening to bad advice is wasting your time... no brain no gain!

[@GMAd-yc1vj]

Would these tips help me recover after full day work? My body is killing me, I'm a construction worker lifting and moving heavy stuff all day.

[@goonerinSP]

Demoyer Eune yes they will. Try having an epsom bath a couple times a week too, this really helps me with achey muscles.

[@orionharmon6017]

I was so tired and went to sleep well I didn't went to bed early I just went to bed late but I would've went to bed early if I was that tired from doing all that jogging in the outdoor. 🏃💨😴😪🌛