Post-training soreness/tiredness

[hardheart]

Originally Posted by Cash Bill 52

(46 in a couple of weeks)

ice, rest, and the underlined supplements. Plus, a good multi vitamin. That's what I take. BCAA only after a really hard practice.

Most BCAAs come with Glutamine.

[hardheart]

Originally Posted by Pope Leo VII

Post this in the S&C forum if you havent already. Proper stretch and warm up prior to exercise, ibuprofen/advil//alleve with ice following your workout.

A lot of people, will tell you not to stretch before you workout, but to stretch after. Also, ice as it pertains to actually reducing inflammation is up for debate. Sure, it'll make stuff numb but you need to read up on the effects of icing before you go telling people to do it.

[Pope Leo VII]

Originally Posted by hardheart

A lot of people, will tell you not to stretch before you workout, but to stretch after. Also, ice as it pertains to actually reducing inflammation is up for debate. Sure, it'll make stuff numb but you need to read up on the effects of icing before you go telling people to do it.

As you know most people tend ot talk out their ass regarding our nutrition and s&c. Stretching includes dynamic and static stretches. Highly recommend you check out Thomas Kurz - Stretching Scientifically. Includes a number of exercises for specific body parts and goes into everything more in depth. Stretching and icing is coming from personal experiences as well as the recommendation of multiple athletic trainers // physical therapists. Im well aware of the benefits of icing hence me endorsing it. It does reduce inflammation, I have read and partaken in the stupid debates on the s&c regarding heating/icing. Plainly you need both, there are no sides here.

[hardheart]

Originally Posted by Pope Leo VII

As you know most people tend ot talk out their ass regarding our nutrition and s&c. Stretching includes dynamic and static stretches. Highly recommend you check out Thomas Kurz - Stretching Scientifically. Includes a number of exercises for specific body parts and goes into everything more in depth. Stretching and icing is coming from personal experiences as well as the recommendation of multiple athletic trainers // physical therapists. Im well aware of the benefits of icing hence me endorsing it. It does reduce inflammation, I have read and partaken in the stupid debates on the s&c regarding heating/icing. Plainly you need both, there are no sides here.

I'm basing my statements off science rather than anecdote:

1.Aerobic activity before and following short-duration static stretching improves range of motion and performance vs. a traditional warm-up.

Murphy JR; Di Santo MC; Alkanani T; Behm DG; Applied Physiology, Nutrition & Metabolism, 2010 Oct; 35 (5): 679-90. (journal article - clinical trial, pictorial, research, tables/charts)

2. The efficacy of cryotherapy on recovery following exercise-induced muscle damage.
Burgess TL; Lambert MI; International SportMed Journal, 2010; 11 (2): 258-77. (journal article - research, systematic review, tables/charts)

First article shows that stretching before exercise does dick all.
Second article shows that ice doesn't help.

If you think posting and discussing on a forum is just a "stupid debate" why are you here? Why are you posting without sources? You are the problem, not the solution.

[Nozza]

The BCAA's I've used in the past didn't contain any Glutamine but only Leucine, Isoleucine and Valine. Maybe it was just the ones I bought. I found BCAA's give me terrible stomach ache which lasts for days. I've a tub in the cupboard I cannot finish.

Ice baths are not really practical. In the winter here in the UK I guess a shower from the mains water is pretty cold.

I don't want to be taking NSAIDS just to get over BJJ sessions.

I expect to feel a bit beaten up but I can feel pretty drained for quite some time. I might give the glutamine a try. I'm not expecting much though given my experience with most supplements.

[hardheart]

Originally Posted by Nozza

The BCAA's I've used in the past didn't contain any Glutamine but only Leucine, Isoleucine and Valine. Maybe it was just the ones I bought. I found BCAA's give me terrible stomach ache which lasts for days. I've a tub in the cupboard I cannot finish.

Ice baths are not really practical. In the winter here in the UK I guess a shower from the mains water is pretty cold.

I don't want to be taking NSAIDS just to get over BJJ sessions.

I expect to feel a bit beaten up but I can feel pretty drained for quite some time. I might give the glutamine a try. I'm not expecting much though given my experience with most supplements.

1. BCAA's shouldn't give you stomach problems, ever. There's no little to no stomach & liver action for BCAAs. Try a different brand. Personally I use USP Labs Modern BCAAs and love them, but I've also used Scivation Xtend. My buddy uses the USP Labs also because there is no food coloring; my buddy says food coloring gives him stomach problems. Yours could be a similar case.

2. Ice baths suck and are really good for burning fat and numbing pain, but not really good for much else. There's evidence to suggest that cryotherapy actually increases inflammation after the initial decrease period.

3. NSAIDS, Ibuprofen in particular, are very hepatoxic. I'm still surprised Ibuprofen is OTC.

4. Rather than just trying glutamine, try tossing back a whey protein shake (Or whey/casein blend) shortly after training. Whey has a lot of glutamine & BCAAs along with all the other aminos.

[Nozza]

When I had my stomach pain I googled BCAA stomach pain and there are hundreds of posts on health forums from people asking how to minimize such problems. So I'm not sure you're correct that it never causes problems. My wife can take the same supp and she's fine. I've always been prone to acid stomach and it affects me a lot.

I can't quite get a definitive answer but some forum posts suggest that whey contains glutamic acid rather than glutamine and that the conversion from glutamic acid to l-glutamine isn't efficient and so there are benefits to be had from specific glutamine supps. However some others say that if you're eating whey then you're wasting your time. I already knock back a whey shake straight after training.

[Dogstarman]

Originally Posted by Nozza

When I had my stomach pain I googled BCAA stomach pain and there are hundreds of posts on health forums from people asking how to minimize such problems. So I'm not sure you're correct that it never causes problems. My wife can take the same supp and she's fine. I've always been prone to acid stomach and it affects me a lot.

I can't quite get a definitive answer but some forum posts suggest that whey contains glutamic acid rather than glutamine and that the conversion from glutamic acid to l-glutamine isn't efficient and so there are benefits to be had from specific glutamine supps. However some others say that if you're eating whey then you're wasting your time. I already knock back a whey shake straight after training.

If that's the case that sucks. I love BCAA. I use pre and during my workouts. I love it especially during bjj. Both modern bcaa and xtend have electrolytes as well. It keeps me powered during lunch time bjj and caffeine keeps me going until I can eat around 2 or 3 pm.

[hardheart]

Originally Posted by Nozza

When I had my stomach pain I googled BCAA stomach pain and there are hundreds of posts on health forums from people asking how to minimize such problems. So I'm not sure you're correct that it never causes problems. My wife can take the same supp and she's fine. I've always been prone to acid stomach and it affects me a lot.

I can't quite get a definitive answer but some forum posts suggest that whey contains glutamic acid rather than glutamine and that the conversion from glutamic acid to l-glutamine isn't efficient and so there are benefits to be had from specific glutamine supps. However some others say that if you're eating whey then you're wasting your time. I already knock back a whey shake straight after training.

WRONG.

It contains both. Which is more than enough glutamine.