If you’re reaching for that ibuprofen bottle after a hard leg day, maybe think again. In an August 4 Arnold’s Pump Club newsletter, Arnold Schwarzenegger revealed the recovery mistake that could be costing you substantial gains.
As a seven-time Mr. Olympia champion, hard training came with the territory. To defeat Men’s Open stars like Lou Ferrigno and Frank Zane, Schwarzenegger paid attention to all facets of the sport, from what he ate to how he recovered.
Arnold Schwarzenegger Warns Against Relying on Anti-Inflammatories for Post-Workout Soreness
In the newsletter, Schwarzenegger pointed out that mild inflammation after a workout is perfectly normal. It’s how the body signals the muscle cells to grow and repair. However, taking ibuprofen or an anti-inflammatory might dull that process:
“Why Your Workout Recovery Might Feel Slow – Your day-after soreness from a hard workout or a new training plan feels like something to fight. But it usually isn’t, unless you have an injury and you can’t tolerate the pain.”
“The mild inflammation after a hard workout is part of the signal that tells your muscles to repair and come back stronger. So when you reach for ibuprofen or another NSAID to numb routine soreness, you may be quieting the very process you trained to trigger.”
According to Schwarzenegger, you don’t need a pill to recover from hard training. Instead, focus on better sleep, eating enough protein, and remaining active on rest days when your muscles are sore.
“Research suggests that higher doses of anti-inflammatory medications can blunt the strength and muscle gains you’re working for.”
“You don’t need a pill to bounce back better. Instead, prioritize sleep, hit your protein target, move gently on rest days to keep blood flowing to sore muscles, and give yourself time to adjust and adapt to your workout.”
The bodybuilding icon isn’t recommending you abandon anti-inflammatory medication altogether, but he advised using them for real injuries or when your doctor thinks it’s appropriate.
“Save the anti-inflammatories for real injuries or when your doctor recommends them, not for everyday post-workout ache. Soreness isn’t the goal of a great workout, and it isn’t the enemy either. It’s usually proof you showed up and did something new.”
Bouncing back from hard training sessions is still on top of Schwarzenegger’s to-do list at 79. He recently broke down the benefits of taking magnesium. He revealed that taking the supplement can improve workout performance, recovery, and sleep.
Anti-inflammatory medications are an effective tool that can alleviate pain. However, Schwarzenegger doesn’t see them as a crutch to ease post-workout soreness.
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