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

Hey, guys. Dr. Axe here, doctor of functional
medicine. Today I’m going to talk to you about the do’s and the don’ts of muscle recovery.
Whether you’re trying to burn fat or build muscle, what you do in terms of exercise,
diet and the time in between is crucial for how you burn fat and how you build muscle. First, let’s start off with the don’ts. The
number one don’t in muscle recovery is don’t over-train. Listen. Your body needs rest to
grow. In fact, your muscles don’t grow when you’re exercising. They actually grow while
you’re sleeping and resting and recovering. So don’t over-train. You want to take off
at least one day a week for most people. You want to take off two days a week. Completely
let your muscles rest. And so again, don’t over-train. The other big don’t is don’t consume a bunch
of sugar and fast foods. If you’re consuming a lot of sugar it’s causing inflammation that’s
going to slow down your recovery. The same thing goes for fast foods and hydrogenated
oils. They’re going to cause inflammation. They will absolutely slow down your muscular
recovery. And the last don’t that you definitely don’t want to do or you want to skip is don’t
do a lot of isolated movements. If you are going to be building muscle, you want to do
more of what we’re going to call compounding movements in a minute. Now, here are the big do’s you want to do
as you approach proper muscle recovery. The number one thing you want to do is you do
want to consume an anti-inflammatory diet. You want to load up and get plenty of omega-3
fats found in things like wild-caught salmon and take a fish oil supplement, chia seeds,
flax seeds, walnuts, grass-fed beef. Get more omega-3 fats in your diet. The second thing you must do for muscle recovery
is get plenty of protein and amino acids. So many people today are not getting enough
protein. You want to take your body weight, and typically if you’re a male trying to build
muscle, get that many grams of protein a day and at least get half of your body weight
in grams of protein a day if you’re trying to build muscle. Right after a workout you
want to get some good quality whey protein and collagen amino acids. That’s ideal for
muscle recovery right when you’re done working out. So really track your protein and amino
acid intake. The other thing you want to do and absolutely
must do to improve muscle recovery and build muscle is you want to do what are called compounding
movements with large muscle groups. Listen. If you’re going to the gym and just doing
a bunch of bicep curls and calf raises, that’s not going to build the maximum amount of muscles.
You want to work your largest muscle groups, which include your legs and your back, as
well as your chest and shoulders. But you want to use the larger muscle groups and do
full compounding movements. So things like squats with overhead press combined. Those
sorts of things together, and pull-ups where you’re using your entire body, those things
are the best exercises because you’re working your largest muscle groups. That’s going to
help you release the most human growth hormone which is going to help you recover even faster
as well. And last but not the least, get more fruits
and vegetables in your diet. It’s easy when you’re trying to build muscle to say “I know
I need protein.” You also need the vitamins and minerals in fruits and vegetables. Aim
for five to ten servings of fruits and vegetables a day. Hey, guys, if you follow those do’s
and those don’ts, you absolutely will see improvements in your muscle recovery.

42 thoughts on “Dos and Don’ts of Muscle Recovery | Dr. Josh Axe

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

  2. as an ex vegan of 6 years, dont listen to the nonsense about fruit and veg, they store energy as sugar so defeats the first point he made

  3. Eating junk food does not slow down muscle recover. Absolute total bullshit. The strongest powerlifters on the planet eat everything. Its all about calories.

  4. This guy thinks a peanut and a small piece of brocolli is better for muscle building than a 16 inch chicken and ham pizza

  5. Have you looked at Amino Acid mixes for muscle recovery. I've been working with Amino Vital and they have a good bit of science on it, but am wondering if you have tried or know about Amino Acids for recovery. I've included a blog post from them

  6. Don’t
    Overtrain , Take 1-2 day/wk rest
    Eat sugar
    Isolated exercise work

    Anti inflammatory diet chia flax salmon…
    Body weight/2 in grams protein
    Compound movements in gym
    Fruits and veggies

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

  8. 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

  9. 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.

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