Poor muscle recovery - low magnesium?

[GrumpyOldMan]

I've been doing weights 3 days a week for a few months and I've made some modest gains. I do cardio the other four days and even do a little on weight days to warm up the muscles. But lately I find I'm still sore by the time the next session rolls around. Last night had to be the worst; no energy at all.

Been taking the usual supplements, A, B, C, D, E, Krill Oil, Multi Mineral, Protein Powder, Bananas (K), Ribose, CoQ10, L-Carnitine, Gingko, Glucosamine, Taurine (helped a little) + a few others.

Since the Taurine helped in the beginning, I'm thinking I'm missing one of the other co-factors like Magnesium. I'm going to by some Magnesium Gyclinate as suggested by my health nut pharmacist.

Any other thoughts? Sleeping like crap too, which I'm sure is not helping.

 

[bgbay]

Maybe check your sleeping habits first. If you aren't getting enough rest you arent going to recover.

I started taking melatonin, pretty cheap and no sides. Ya just fall asleep, don't wake up groggy.

 

[GrumpyOldMan]

Maybe check your sleeping habits first. If you aren't getting enough rest you arent going to recover.

I started taking melatonin, pretty cheap and no sides. Ya just fall asleep, don't wake up groggy.

Thanks,

Melatonin has been a staple for a while, along with 5-HTP and GABA, but I don't really sleep well unless I take a Benzo. I try to avoid these, as they are too addictive and the rebound is nasty. I'll try upping the 5-HTP with some Magnesium.

 

[CoBra666]

the only thing i find that slows my recovery down is if i miss a protein dosage for the day. i always get my 1 gram per pound of body weight. usually go for 1.5 if i ever miss that gram i notice the next day the soreness more so than anything else i take. didnt eat meat for 4 days once cuz bitch gf didnt go shopping those were 4 wore out days... judging by your name maybe its just a factor of age?

 

[azntomahawk]

I tried transdermal magnesium for a while. Worth a shot. It is supposed to help with DHEA levels.

 

[|Z|]

I tried transdermal magnesium for a while. Worth a shot. It is supposed to help with DHEA levels.

For rest and recovery I've found that gaba/5htp/l-dopa etc products seem to work very well at least for me. I usually get these actives and mroe from a GH boosting supplement such as HGHpro from AI or AI's HGHup. I also found LG's GHenerate to be a great recovery and sleep intensifier. Its also very cheap and a bottle lasts 2 months. And its strong... too many sprays and i sleep through my alarms haha.

|Z|

Orbit Nutrition Rep

 

[Scrunger]

Try the magnesium. It's relatively cheap so if it doesn't work its no biggie.

Personally I take quite a bit of magnesium. It stops cramps. It calms the shakes. It makes me sleep like a baby. Shit, it's all but cured my arrhythmia. I love it!

 

[pilip99]

before jumping into more supplements bro, check the volume and intensity of your workouts, you may have to dial it down a bit

if those are in check, look into BCAA's, orbitnutrition.com has a good selection that will drastically help with recovery and soreness levels

 

[GrumpyOldMan]

the only thing i find that slows my recovery down is if i miss a protein dosage for the day. i always get my 1 gram per pound of body weight. usually go for 1.5 if i ever miss that gram i notice the next day the soreness more so than anything else i take. didnt eat meat for 4 days once cuz bitch gf didnt go shopping those were 4 wore out days... judging by your name maybe its just a factor of age?

The majority of my protein has been out of a bottle lately, so I'm sure that could be a factor. Time to eat more dead cow.

LOL, my knees would agree with the age bit, but the rest is fairly new, so I'm not getting enough of something.

 

[GrumpyOldMan]

I tried transdermal magnesium for a while. Worth a shot. It is supposed to help with DHEA levels.

Thanks, I was consdering an Epsom Salt bath, but it seems someone beat me to the bottle.

Funny thing is that my DHEA tests high for my age, but Testoserone and Progesterone are low, so WTF?

 

[CoBra666]

go to doc. check pituitary gland. by the sounds of it your getting all, if not more than enough vits and mins. dont know if too much could be possibly a problem. i suppose as long as they are water soluble u would just piss out excess. maybe just go for a deload week, keep your sleep and protein in check. out of the bottle protein is still protein after all. i take about 2-3 shakes a day. life is hard and sometimes work and whatever else takes it out of me and if it wasnt for n2kts or superpump there are days i probably would just give up and pass out. not sure how hard your normal daily routine is but could that be a factor also?

 

[GrumpyOldMan]

go to doc. check pituitary gland. by the sounds of it your getting all, if not more than enough vits and mins. dont know if too much could be possibly a problem. i suppose as long as they are water soluble u would just piss out excess. maybe just go for a deload week, keep your sleep and protein in check. out of the bottle protein is still protein after all. i take about 2-3 shakes a day. life is hard and sometimes work and whatever else takes it out of me and if it wasnt for n2kts or superpump there are days i probably would just give up and pass out. not sure how hard your normal daily routine is but could that be a factor also?

Thanks, going to increase protein and try the magesium. The only thing that gets stressed at work is my @ss. Did test low for Iron (not anemic) a couple of times, so maybe it's dropped again. Time for a restest to see where it's at.

 

[liffalot]

Are you working out different muscle groups on those days or are they the same each day?

Sometimes even with good rest and a lot of protein it takes me about 5 days to lose atrophy and 6 days to lose soreness in a muscle group if I really killed it that day. So if youre looking for a 2 day recovery time on all of your muscles, I might just do what some of the guys here are already saying and turn the dial down a little bro.

Also, is it atrophy and soreness youre worried about or just straight muscular fatigue?

Have you been doing these same for your whole workout period?

 

[GrumpyOldMan]

Are you working out different muscle groups on those days or are they the same each day?

Sometimes even with good rest and a lot of protein it takes me about 5 days to lose atrophy and 6 days to lose soreness in a muscle group if I really killed it that day. So if youre looking for a 2 day recovery time on all of your muscles, I might just do what some of the guys here are already saying and turn the dial down a little bro.

Also, is it atrophy and soreness youre worried about or just straight muscular fatigue?

Have you been doing these same for your whole workout period?

Yeah, pretty much the same relatively short routine (1 hr) MWF. Legs don't bother me other than my sore knees. I notice it in the shoulders and forearms. Mostly I notice the ass dragging factor is growing and I have not added any weight for a couple+ of weeks, where I was able to increase the weight the first few months. Skipped a couple of Cardio days this week, which seems to have helped. I might consider throwing a rest day into the mix.

Going to Cyle soon, once I restest with the T Doc.

Thanks.

 

[The Instrumentalist]

the only thing i find that slows my recovery down is if i miss a protein dosage for the day. i always get my 1 gram per pound of body weight. usually go for 1.5 if i ever miss that gram i notice the next day the soreness more so than anything else i take. didnt eat meat for 4 days once cuz bitch gf didnt go shopping those were 4 wore out days... judging by your name maybe its just a factor of age?

lololololol @ cobra not being able to do his own groceries

 

[CoBra666]

lololololol @ cobra not being able to do his own groceries

hey i work 7 days out of town, 12 hour days. still hit the gym for weights at night on thurs-sat-mon, cardio in between(start my shift on wed) get home the following wednesday afternoon. all i want to do is spend my minimal remaining energy loving my girl and recouperating all week (minus lifting and mma) so i can go back and struggle to do it again. groceries, laundry, cleaning in general... im not superman...yet

 

[liffalot]

Yeah, pretty much the same relatively short routine (1 hr) MWF. Legs don't bother me other than my sore knees. I notice it in the shoulders and forearms. Mostly I notice the ass dragging factor is growing and I have not added any weight for a couple+ of weeks, where I was able to increase the weight the first few months. Skipped a couple of Cardio days this week, which seems to have helped. I might consider throwing a rest day into the mix.

Going to Cyle soon, once I restest with the T Doc.

Thanks.

Other than the shoulder and forearm atrophy (thats got me stumped), it sounds to me just like the way lifting goes. You're body is always learning and it gets used to workout routines and to get good growth you need to change it up sometimes.

So maybe its just time to change it up a little bit. Good luck bro.

 

[GrumpyOldMan]

For rest and recovery I've found that gaba/5htp/l-dopa etc products seem to work very well at least for me. I usually get these actives and mroe from a GH boosting supplement such as HGHpro from AI or AI's HGHup. I also found LG's GHenerate to be a great recovery and sleep intensifier. Its also very cheap and a bottle lasts 2 months. And its strong... too many sprays and i sleep through my alarms haha.

|Z|

Orbit Nutrition Rep

Thanks, tried some Powefull and Phenibut (Relax-All) last night; slept well, but only for about 5 hours. I'll be upping the dose tonight to see what that does for me. To bad Phenibut builds a tolerance so fast. At least it will give me a break from them Benzos, I'm pretty much immune to them now.

 

[mryar]

I had all your symptoms. I started cpap 2 weeks ago and its been a life changer. Never even knew I had apnea. May be something totally different but worth looking into to rule out

 

[GrumpyOldMan]

I had all your symptoms. I started cpap 2 weeks ago and its been a life changer. Never even knew I had apnea. May be something totally different but worth looking into to rule out

Yeah, I suspected as well. Had a sleep test about three years ago, but they said I did not get enough REM sleep to tell if I had severe Apnea. Not only sleep crappy, but it takes a while to get to sleep and I tend to wake early. I don't seem to have any problem napping (try not to), so I guess it's partly sickalogical. I'm hoping the Powefull and Phenibut will let me get off the Benzos. None of the 'natural' herbal crap does a thing for me.

 

[andrew732]

If you mag comes out low from a blood test, do your self a favor and get magnesium oil, you will thank me