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How to combat muscle soreness/pain with Insanity?
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Hey everyone,

I have a question on muscle soreness with Insanity.

This is my second round of Insanity, the first round I somehow made it through two weeks of some major pain, especially with my calves. I was even unable to roll over in bed at night for those two weeks, I hurt so bad! Since that round ended, and I think I didn't push myself much for the second month... I've been running a 5K 3x a week, doing biking and other physical activity.

It's been months now, and I thought I'd be in better shape to start round 2! Well I was wrong... big time! I did the fit test, and I WAS a tiny bit sore from another workout I did a few days beforehand, but the next day rolled around and I am dying! I feel like I can barely walk up and down my stairs and my friend made a comment on how I need a walker lol... I skipped the next two days of the program, because I just don't know if I can deal with that type of soreness again.

Do you all think it's just ME? I see there are people who are larger than me, who are probably are similar or even less fit than I am making it through Insanity without this much soreness. I do extra stretching at the end of the videos too, also take a recovery drink.

I think I might need some more tips! I'll pretty much take any help at this time.

Thank you!
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RE: How to combat muscle soreness/pain with Insanity?
8/1/11 5:18 PM as a reply to julesnurse.
I'm a few weeks into my first round and I can tell you I was sore as hell in the first week, EVERYWHERE haha... when I walked my calves hurt and it would feel like constant charlie horses haha. And it was difficult to go up and down the stairs. But since the first week I virtually have no muscle soreness. I would drink some low fat or fat free chocolate milk, eat a banana, or have a protein shake after your workout. (If you can't afford the results and recovery formula). I have not tried the R&R formula yet but I do intend to try it out in the second month. But I workout as soon as I wake up and then have something like a chocolate protein shake with a banana and a tbsp of natural PB (equals to around 300 cals) for my breakfast.
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RE: How to combat muscle soreness/pain with Insanity?
8/1/11 5:49 PM as a reply to julesnurse.
Thanks for the reply! It's just really hard because I'm a nurse, and I run around literally all day and it's killing me when I am practically limping around when I need the ability to put on 4+ miles per shift.

I'm not sure if any other supplements will help? I did try shakeology, extra water, milk AND recovery drinks after Insanity workouts in the last round. When I did the fit test, I used the recovery drink.

I was also thinking of cold soaks like football players do LOL emoticon I'm getting desperate!
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RE: How to combat muscle soreness/pain with Insanity?
8/1/11 5:58 PM as a reply to julesnurse.
I am on my second week of Insanity (first round ever) and last week I felt some major pain. I am doing better, so far this week. I have found that mixing the recovery drink at half strength and drinking it throughout the workout really supports my blood sugar and gives me the energy I need since I workout around 530am. I am also a nurse and it was pretty rough last week trying to get down the stairs. haha. I also had to throw in a few doses of ibuprofen. lol.
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RE: How to combat muscle soreness/pain with Insanity?
8/1/11 8:42 PM as a reply to julesnurse.
I haven't tried sipping the recovery drink with the workout, maybe I'll do that? Ohh I sure have been using Ibuprofen in great need of some pain relief.

I'm just looking for ways to prevent feeling like this! Even though I "did" Insanity a few months ago (probably didn't give it my all though), I just wonder if my legs are maybe not strong enough for this... I was thinking of doing a more lifting program first like Chaleane extreme... but I am going to Mexico in a little over 2 months and want the most changes possible!
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RE: How to combat muscle soreness/pain with Insanity?
8/1/11 8:53 PM as a reply to julesnurse.
I've been using compression shorts. They are supposed to help recovery. I've been using them since I started so I assume they help. I just finished the recovery week (week 5). I'm not sore anymore but my thighs and hips have some daily fatique. I also bought some compression calf sleeves after the first week. They have helped me for sure.
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RE: How to combat muscle soreness/pain with Insanity?
8/2/11 2:40 AM as a reply to julesnurse.
julesnurse: Is not you, is actually lack of the right amount of carbs and protein right after workouts. You need a 4:1 carb to protein ratio to minimize soreness, you can't eliminate completely because it's part of life. Muscles need to be fed after workouts, so by taking a recovery formula with the 4:1 carb to protein ratio, and by taking Shakeology within the hour, that problem is solved. You need liquid calories after workouts for convenience, the do get absorbed faster. You ca do this so don't quqit ok. Watch the video and read the article for more info:



Article on Recovery Drink



Over the past year, I’ve heard complaints from some new clients that can basically be summed up like this: “I’ve done 90 days non-stop of P90X (or 60 days of Insanity), and while I’ve had some success, why don’t I have the ripped look? Where are my RESULTS? Where are my ABS?!?!”



After extensive talks, I found one thing they all had in common. What was missing from their first round was always the same – lack of a recovery drink. I explain that a recovery drink is so important that without it, people are not really maximizing their time and effort spent in intense workouts. The problem is not with the workout, it’s with the diet - or the supplements to be more precise.



The Post Workout Period

If you’re a guitar player, you know that in the beginning, learning chords, is the hardest part. The tips of your fingers get very sore and in some cases can even bleed. But as you keep practicing, within a month or so, calluses start to build up, your fingers get strong, and you no longer feel any discomfort. This is exactly how your muscles work as well. When you workout, especially doing endurance or strength training exercises, the muscles will become depleted and damaged. You’re stripping down weaker muscles but as time goes by, you’re begining to build bigger, stronger muscles.



In all cases, exercise essentially tears down old, less adapted muscle in order to rebuild more functional muscle. This phenomenon is called remodeling. However, remodeling can only takes place if the muscle has the needed raw materials available.



Imagine this: you’re renovating your house for an addition. First, you would have to knock out an old wall to open up a room. Next, you’d have to frame the new addition by adding studs and, finally, you would place drywall over the frame for the new walls. But imagine if you tried to skip the studs or the drywall. Without framing, the new addition would be blown over in a high wind, and without the drywall the room might be a little drafty!



For our body, the studs are carbs and the drywall is protein. During exercise (and immediately afterwards), our muscle carbohydrate stores (glycogen) and our muscle protein structures break down. The immune system then comes in to clean up the mess. Finally, signals are generated to tell the body to rebuild. However, as I hope you’re now beginning to understand, without the proper protein and carbohydrate raw materials in your bloodstream, this rebuilding can't take place. You'll be left with starved muscles that never reached their real potential.



Feeding Hungry Muscles

Research shows a post-workout meal high in carbohydrates is required to refill muscle glycogen/energy stores. However, you need to consume enough high glycemic carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. By consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair.



While your post-workout feeding should be rich protein and carbohydrate, this meal should also be fat free. Fat slows down transit through the stomach and so eating fat after a workout essentially slows digestion and absorption of the good carbohydrates and proteins. That’s not what you want. And, yes, that means NO CHOCOLATE!



Window Of Opportunity

It is absolutely crucial that you consume your post-workout meal immediately after exercise. After exercise, the muscles are depleted and require an abundance of protein and carbohydrate. The muscles are biochemically "primed" for nutrient uptake.



This phenomenon is commonly known as the "window of opportunity". Over the course of the recovery period, this window gradually closes and by failing to eat immediately after exercise, you diminish your chances of promoting full recovery. If you wait too long, glycogen replenishment and protein repair will be completely compromised.



Another simple analogy: You have a dried up sponge that has been sitting in the sun for days. In order to fully restore the sponge, the best and quickest way would be to soak the sponge in a bucket of water right away. If you just sprinkled water on it periodically, the sponge might bounce back somewhat - in 2 or 3 days!



It’s the same case for your muscles. The best way to “bounce back” your muscle is by drenching the cells with a high sugar/carb content immediately after workout. Failure to do so would make the recovery process take days or even weeks, and muscle soreness would be inevitable. How are you supposed to work out the next day or the next 2 days when your muscles are still tired and sore?



Remember the previous analogy on house addition? You have to do the framing with studs first before putting on any drywall, and as I mentioned that the studs are carbohydrate and drywalls are protein. In muscle repair, you want to get the “studs” fix first, before the “drywall”. Right after workout, your body would be on carb-mode - it wants to absorb as many simple carb as possible to replace/replenish the glycogen in the muscles. Only after that, your body would be on protein-mode – that’s when the muscle recovery/building takes place. For guys who are more interested to build lean muscle mass, it is recommended to take an additional whey protein about 30-60 min after consumption of a high-simple-carb recovery drink.



Whole Food vs Nutritional Supplementation

While it is true that, in general, a whole food diet (unbleached, untreated, unprocessed food) is best, there are times when supplements can actually be SUPERIOR to whole foods. Specifically, for post-exercise nutrition, I believe that liquid supplemental nutrition is better than eating whole foods for the following reasons.



1. Liquid meals are palatable and digestable:

Liquid is structurally more simple which makes absorption faster. (Liquid meals have a fast absorption profile; whole foods relatively slow.) To put this into perspective, a liquid post-exercise formula may be fully absorbed within 30 to 60 minutes, providing much needed muscle nourishment by this time. However, a slower digesting solid food meal may take 2 to 3 hours to fully reach the muscle.



2. Liquid meals take advantage of the “Window of Opportunity”; Whole Foods May Miss it:

The faster the protein and carbohydrates get to the muscle, the better your chances for muscle building and recovery. The recovery takes enormous amount of energy, which mainly comes from bodyfat. Therefore, you’re burning fat while building muscles. Don’t worry, at the end of the day, with only the natural amount of testosterone in your body (i.e., without hormone enhancements) no guy will end up looking like the Governator and no lady will end up looking like a man.



3. Liquid Meals are better for Nutrient Targeting:

During the post exercise period, specific nutrients maximize your recovery. These nutrients, in addition to an abundance of water, are mostly high glycemic index carbohydrates and certain amino acids (in specific ratios). As previously discussed, It's also best to AVOID FAT during this time. The best way to ensure that these nutrients are present in the right amounts is to formulate a specific liquid blend. Whole foods, while great, may miss the mark.



Luckily for us, Beachbody has its very own recovery drink “P90X® Results and Recovery” (P90X RD), created by Mark Sisson, a world class nutritionist and founder of Primal Blueprint Diet. It’s what I use exclusively now, more details by hitting the SHOP button above at Team Beachbody. The RD has 40 g of simple carb and 10 gram of protein. The RD formula also has other ingredients like:



1 - Glutamine: a major role in protein synthesis

2 - Arginine: plays an important role in cell division, the healing of wounds, immune function, and the release of hormones



For intense workouts like Insanity, P90X, Chalean Extreme, Rev Abs, etc: take 2 scoops of P90X RD



For moderate routines like Power 90, Slim in 6, Yoga, 10 min trainer, etc: take 1 scoop of P90X RD



There are other recovery drinks out there and I’ve tried some of them, but none of them has given me the results that I wanted, unlike P90X RD. I believe the “magic” behind the RD is the 4:1 carb-protein ratio. There are alternatives for a cheaper home-made recovery drink such as Chocolate Milk, but it is almost impossible to get the 4:1 ratio, while keeping the fat content almost zero (there’s always fat in chocolate). That is why when comparing users of RD to users of Chocolate Milk, the users or RD always have better results.



So with this newsletter, I hope to impress on everyone that this post-workout period is not a time to take lightly. Recovery Drink is not just a supplement, in fact, IT IS KEY to real success. Remember, you spend a significant amount of time working out to break down muscle for a good reason: you want it to be better adapted to future demands. You can’t expect your body to get stronger if you’re starving it of the resources it needs to build and grow.



Source:

John Berardi – “The Importance of Post Workout Nutrition”
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RE: How to combat muscle soreness/pain with Insanity?
8/2/11 2:47 AM as a reply to julesnurse.
The thing is I HAVE used the P90X recovery drink... immediately after my workout and I waited an hour before eating any other food.
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RE: How to combat muscle soreness/pain with Insanity?
8/2/11 4:31 AM as a reply to julesnurse.
Then it's all in the amount, a scoop provides just 20 g of carbs vs 5 grams of protein if I am not mistaking. Insanity requires 2 scoops, 40g carbs vs 10 g protein. The other thing is to see if it's really soreness or bad pain, which falls into "ask a doctor's" territory. Body types are different and finding out what works for us is part of this never ending journey. Proper form, stretching also have a role in this.



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RE: How to combat muscle soreness/pain with Insanity?
8/4/11 1:30 PM as a reply to julesnurse.
I am on my first try of Insanity, started Aug 1st. I have had soreness in places that I have never had soreness! My feet and ankles even! I would roll over at night in bed and it would wake me, but not unbearable. I am also running, swimming and biking, training for a sprint tri and hoping that Insanity will give me an extra edge! I know I need this so I am just dealing with the soreness, using Advil/Aleve when needed! emoticon
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RE: How to combat muscle soreness/pain with Insanity?
8/4/11 1:45 PM as a reply to julesnurse.
My post-workout regimen is, and has been, to pop an Alleve, immediately ice where I'm sore for about twenty minutes, then spend a good part of that evening with a heating pad where I'd previously iced. Seemed to help.

Also, calf pulls are a classic sign of dehydration.....if you're getting enough water, then it can also be a potassium thing, so get extra potassium (bananas) in your diet. Lastly, I've been told by a doctor or two that some people, like me, are just genetically dispositioned to having their calves "lock up" during exercise. They recommended quinine, which sounds odd, but it has helped. Quinine can be found in tonic water, among other places....
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