“Man that was a tough workout, gonna go take my Vitamin I!”
Ever heard that?
I know as a trainer I hear it often, and it makes me cringe.
Vitamin I is slang for Ibuprofen, which is a non-steroidal antiflammatory drug (NSAID), and it’s not the miracle it’s cracked up to be. These drugs do have their place, but using them every day to combat muscle soreness from training should not be one of them. There is a big difference between an injury that may require medication and the after effect of a hard training session, or at least their should be!
In fact overuse or improper use of NSAIDs can and probably will hinder your ability to recover from your training.
Why?
The process of training is one of tearing down and building back up. The magic doesn’t happen while you are training, it happens when you recover from training. This has been referred to as Supercompensation. We talked about supercompensation and the recovery curve in this article.
Remember this graph?
This is a representation of what we want to happen to your body as a result of training. You apply a stress, your body fatigues, doesn’t want to face that same stress without being better prepared, you practice good recovery techniques, and your body gets stronger. Voila!
The challenge is that this doesn’t go on forever in this fashion (or very long at all without changing training variables) and there are many factors that can interrupt the cycle. Poor nutrition, not enough sleep, daily stress, excessive alcohol, etc. These all interrupt this growth cycle.
You know what else studies show inhibit this cycle?
That’s right – NSAIDs. Vitamin I.
There is a terrific article here that explains the science behind this phenomena.
The short version is this.
NSAIDs are a double edge sword. In an acute situation they can reduce inflammation and pain. The problem is that by doing so, they reduce the ability of your body to repair tissue and assist with the supercompensation process.
You see inflammation is a part of the regeneration and repair process. By trying to quell all inflammation caused by exercise we are also likely slowing down this process, slowing down your progress, and hurting your performance. Studies show that NSAIDs may lead to strength loss, skeletal muscle injury, and also gastrointestinal problems.
Guys this is a drug, not candy!
“But”, you may protest, “I am sore after training”.
That very well may be true, however if you are so sore that you need to pop “Vitamin I” (or any NSAID) after every session, there is a problem, and it is most likely one of recovery. You cannot continue to beat up your body without giving it the proper refueling and rest to build it back up. That is why post-training nutrition is not an option, it is an absolute must!
Another thing to take a look at is some supplements with anti-inflammatory properties. The Omega-3 in fish oil, turmeric, and ginger have all shown strong anti-inflammatory effects. Antioxidants such as Vitamin C, Vitamin E and selenium also exhibit these properties. We recommend taking a good whole food vitamin and Omega-3’s daily unless your doc say no go.
Think about it. Your body doesn’t have an ibuprofen deficiency, it is telling you something is going on in there. Treating an acute injury with an NSAID is entirely appropriate, but after a couple of days you need to let your body take over and start the recovery process it is so good at.
If you are popping a pill every time you come in to train, please stop. You are blunting important signals that could keep you from serious injury. If you are sore after training, try a contrast shower – they work wonders!
Make It Happen!
Coach Dean
I was talking to Richard “The Challenge Master” Patterson the other day and trying to figure out what our next challenge is going to be.
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