post-workout recovery

[nikkita]

Hi to everyone!

I was wondering what you guys do for getting the outmost recovery of the muscles trained? something specific on your diet? or the diet itself? supplements? sleep (how many hours)? specific care??

Anything that you may want to mention will be very valuable.

Thanks!

 

[vinylgroover]

I usually try to get at least 8 hours sleep.

I always ingest some carbs straight after working out, prior to eating my post workout meal. I don't take supplements so can't help there.


otherwise nothing else really special

 

[louden_swain]

Good question Nikkita.

Here is what I do what I do after I train in the evening:

1. I typically drink a Myoplex or a protein/carb drink to re-fuel the body. Also I will consume glucosamine

2. About 1 to 1 1/2 hours later I will eat a meal that will digest easily.
This includes:
1 Chicken breast
2 baked potatoes
1 garden salad

3. If it is getting close to bedtime, I will consume
Liquid Amino acids about 4 table spoons.

4. Time to hit the sack. . . I will sleep for 9-10 hours.

5. Next morning it is breakfast time:

4 whole eggs
1 cup of oatmeal and raisins
1 cup of orange juice
1 multimineral vitamin

6. I will eat throughout the day 5 more small meals

I guess the overall important thing is to eat plenty of good foods containing protein and carbs, along with getting good rest. If you have time, get a massage, and stretch.

 

[vinylgroover]

More stretching after my workout is something i need to do more of.

 

[coolcolj]

pre workout whey,
post workout whey+ 50 grams fast carbs
5+ grams of glutamine (causes dry lips though at high dosages)
anti-oxidents
asprin to thin the blood
vitamin C 3+ grams

 

[nikkita]

thank you very much I think I'll be including some of your suggestions to my diet plan!.. from your comments, do you find it easy to keep gains from bulking or cutting?

vinylgroover, what type of carbs do you eat? you mean stretching as part of recovery plan?

Louden, any special reason for glucosamine after workout? I take it in the morning, does the timing affect? do you take the liquid aminos for the protein?

CoolcolJ, why is it important to thin the blood?

Thanks again for your comments, they were great input for me

 

[b fold the truth]

louden_swain: The glucosamine is a heck of an idea!!!! I often take alleve directly after my event training and on evenings after I lift to help keep any joint inflammation down. Prehab...heck of an idea!!!!

B True

 

[coolcolj]

firstly asprin reduces inflammation quite a bit, and thins the blood, therefore the blood flows quicker throughout the body - and hence faster transport of nutrients etc.