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.

100 Replies to “Dos and Don’ts of Muscle Recovery | Dr. Josh Axe”

  1. 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 😃

  2. A lot of this is good but you don't need 1 gram of protein per pound of weight, that's incorrect. You should have a gram per kilogram of lean mass. Not overall weight, lean mass.

  3. 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

  4. So much false information here. For instance acute hormone increases due to exercise (and especially specific exercise selection like thrusters as he mentions) have been proven to have no impact (which makes sense, you're only doing the movement for minutes out of the 24-72+ hours your muscles are recovering for).

    See the other comments for a bunch of other unscientific statements given here, e.g. inflammation is good for recovery, you don't need protein immediately after a workout, etc. Doctor should learn the research from the last few decades or shut up.

  5. 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.

  6. I couldn't move my arms after second day of training and couldn't go thr third day….after he said take 2 days off the first week I literally paused and stopped feeling guilty

  7. 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.

  8. Ok so clearly this guy knows very little about training. He may know some about nutrition but not nearly enough about serious weight training/body building/powerlifting etc

  9. So many doctors and professionals make this comment about "whey protein" and it doesn't take into account that so many are allergic and it's doing the exact opposite of what it's supposed to do. It's causing digestion issues reducing the nutritional value of the other foods you are eating, it's increasing inflammation and gas production making the whole process terrible and ending up almost worse than before. Smart protein and smart nutrition should be mentioned.

  10. This dude recommends class 1 carcinogens created from cooking meat in an anti inflammatory diet lol

  11. 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

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

  13. 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 🙂

  14. (1) They're called "compound movements" not "compounding movements"
    (2) "Squats with overhead press combined" is idiotic — not the least of which because the weight you use for squats should be significantly more than what you use for overhead press
    (3) "Internet fitness expert" doesn't seem credible

  15. 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?

  16. 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.

  17. You had me right up to, "Aim for five to 10 servings of fruits and vegetables a day…" Anybody who recommends this sort of bullshit is living in a fantasy land where people have time to prepare dozens of meals a day. I drive a concrete truck for a living. There are days I start the truck, get loaded and don't stop again until the end of the day. Twelve to Fourteen hours later. Eating all day long is yesterday's science b(r)ought to us by the food industry who wants us to…….eat all day long. The body never has a chance to burn stored fats when you're creating glucose events all damn day. Hey "Doctor," where does our body store toxins? Fat cells. If you're not burning stored fat occasionally you're allowing toxin levels to rise. Never in the history of mankind has there been a society of humans who ate 10 servings of fruits and vegetables a day. Pure bunk.

  18. 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

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

  20. 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

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

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

  23. 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 http://bit.ly/3simplerecovery

  24. 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

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

  26. 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

  27. 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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