Recovering

[grizz_mv]

i did not know which forum to put this in, because it goes under all of them a little bit, so if its in the wrong place...i apologize.
anyways, my question is how can i recover quickly from a workout(in about 5 hours) so that i will be able to perform 5 hours later. right now i do the alternating baths (hot-cold) and they do alot, but as i write right now, my legs are still dead from a previous workout. so how can i recover quickly? besides the ice-hot baths and stretching? is there anything i can do diet wise? i take my 23g of protein after, i've been experimenting with glutamine...but find it to do nothing. any tips that you have would be appreciated

 

[MikeMartial]

Try adding dextrose and maltodextrin to your PWO drink. A freakin' fantastic link can be found here.. Personally, I've found this to be most effective for me in reducing DOMS and speeding recovery.

In addition, check this thread: Study on Acetic Acid and Recovery. This is also something I've added to my PWO formula. Props to Madmick for both of these great threads.

Look into Berardi's theory on alkaline nutrition in this article Covering Nutritional Bases

Contrast baths are excellent, and I've also found SMR (Self Myofascial Release) to be helpful, although I'm not sure about the 5 hour window. Good article on T-nation here. This can help with clearing lactic acid post-workout.

If you're looking at doing two-a-days, your best bet is to cover the nutritional aspect 100%. Plus, I'd try and give yourself a bigger window than 5 hours.

 

[grizz_mv]

thanks for all the articles, i'll read them all tomorrow. the 2 a days are tough to schedule around, everyother day i have bball class from 12-2, and its pure conditioning.(sprints, distance, plyo's) and later that night at 7 or 8 i have open gym, which is basically practice. do you think it would be wise to consume alot of calories in between...around 3-5? and would you want to go protein or carbs for the majority, since you are recovering, but also need to get energy back?

 

[MikeMartial]

do you think it would be wise to consume alot of calories in between...around 3-5? and would you want to go protein or carbs for the majority, since you are recovering, but also need to get energy back?

Consume the calories ASAP. And even during: Check this article by Berardi on hydration, carbs, and protein: Advanced Workout Nutrition

A generalized article on recovery from Berardi: Recovery

Happy reading :icon_chee

 

[grizz_mv]

looks like i got some good articles in my box, thanks for the help

 

[grizz_mv]

i read all the articles, i got alot out of them. im going to try out some new stuff and see how it goes

 

[Madmick]

From an old thread:

There are two broad types of fatigue: neuromuscular fatigue and metabolic fatigue.

I have to go to a movie right now, so I'll keep this brief. Neuromuscular fatigue is fatigue to the CNS. The best way to abbreviate recovery is consistency over a long period of time (professional athletes recover faster than you) and listen to your body when you lift. If you're getting sick or pushing through maximum loads because your rest interval said so when it doesn't feel like enough rest, then you're going to burn your CNS.

Metabolic fatigue has several faces: glycogen depletion, vitamin/enzyme depletion, lactic acid buildup.

For glycogen restoration, the key is diet, specifically quality carbs.

For vitamin/enzyme depletion, diet is also key, this time specifically nutrient timing (and vitamins, of course).

For lactic acid removal (what appears the vast majority of suggestions so far in this thread address), without a doubt the best thing you can do for recovery is light cardio after you workout. Just enough to break a light sweat. I'm 24, I try to keep my heart rate somewhere between 110-130. During the first 10 minutes of continuous jogging/calistenthics, 62% of LA buildup is removed. After 10 more minutes, an additional 26% is removed. So 20 minutes light cardio after your intense lifting will remove about 90% of your LA. That's better than everything else combined, so even if you don't stretch, even if you don't relax, even if you don't do anything else, do this.

And for the love of God, sleep.

 

[grizz_mv]

would the light cardio be good all the time? thats what i usually do after i hit the gym. but after b-day runs, i can hardly walk. like today, we did 155 hills, and 2 football ladders(sprint to the 10, back to goal line, to the 20, back to goal, 30...etc..) after you just want to sleep right where you are. your legs don't hurt like they've been worked out, they feel like you've been kicked...i dont know how to describe it.

would it still be smart to get on an elliptical or something?

btw if this post doesnt make a whole lot of sense, its cause i just got back from the 3 hour practice, so bear with me.

 

[Woob]

i find going for a swift bike ride helps to flush out all of the lactic acid in my muscles. but then again i have to cos i ride home from the gym. tried having a short nap?

 

[Clint07]

would the light cardio be good all the time? thats what i usually do after i hit the gym. but after b-day runs, i can hardly walk. like today, we did 155 hills, and 2 football ladders(sprint to the 10, back to goal line, to the 20, back to goal, 30...etc..) after you just want to sleep right where you are. your legs don't hurt like they've been worked out, they feel like you've been kicked...i dont know how to describe it.

would it still be smart to get on an elliptical or something?

btw if this post doesnt make a whole lot of sense, its cause i just got back from the 3 hour practice, so bear with me.

I would think you would first need rest and then a little later maybe light elliptical or biking, in a situation like that one.

 

[MikeMartial]

For lactic acid removal (what appears the vast majority of suggestions so far in this thread address), without a doubt the best thing you can do for recovery is light cardio after you workout. Just enough to break a light sweat. I'm 24, I try to keep my heart rate somewhere between 110-130. During the first 10 minutes of continuous jogging/calistenthics, 62% of LA buildup is removed. After 10 more minutes, an additional 26% is removed. So 20 minutes light cardio after your intense lifting will remove about 90% of your LA. That's better than everything else combined, so even if you don't stretch, even if you don't relax, even if you don't do anything else, do this.

This is awesome. I've always known that light cardio clears lactic acid, but I've never seen a quantitative explanation. Why I find this so awesome, though, I have no idea. I guess I'm just a numbers guy. :icon_chee

 

[Eaglebox]

i did not know which forum to put this in, because it goes under all of them a little bit, so if its in the wrong place...i apologize.
anyways, my question is how can i recover quickly from a workout(in about 5 hours) so that i will be able to perform 5 hours later. right now i do the alternating baths (hot-cold) and they do alot, but as i write right now, my legs are still dead from a previous workout. so how can i recover quickly? besides the ice-hot baths and stretching? is there anything i can do diet wise? i take my 23g of protein after, i've been experimenting with glutamine...but find it to do nothing. any tips that you have would be appreciated

You should be getting in at least 40 to 60 grams of Protien in after your workouts. And as far as glutamine how much are you taking and when?

 

[grizz_mv]

You should be getting in at least 40 to 60 grams of Prtien in after your workouts. And as far as glutamine how much are you taking and when?

I take 5g of glutamine po with the 23g of protein.

Woob

I haven't really tried to nap, cause im worried that im not eating enough

Cint07

How long of a rest after would be best?

thanks for the help so far, luckily i get 3 days to recover right now, and get a new strategy.

 

[Eaglebox]

I take 5g of glutamine po with the 23g of protein.

Woob

I haven't really tried to nap, cause im worried that im not eating enough

Cint07

How long of a rest after would be best?

thanks for the help so far, luckily i get 3 days to recover right now, and get a new strategy.

Fuck it bro. If you feel tired sleep. Your body grows and recovers WHEN YOU SLEEP. I usually take an hours rest if I can. As far as the glutamine I take about 20g a day. 5g's when I wake up, 5 before and after workouts, and 5 before I go to sleep.

 

[Whale's Vagina]

TTT for adding carbs to the PWO. That helps me a ton. I use 2:1 ratio of carbs to protein, and keep it at around 40/20 straight after working out.

 

[Centaur]

This is awesome. I've always known that light cardio clears lactic acid, but I've never seen a quantitative explanation. Why I find this so awesome, though, I have no idea. I guess I'm just a numbers guy. :icon_chee

Ya, you ever watch the Canucks after a game? There all on the cardio-bike peddaling away. My teacher called it LAF-ing (Lactic-Acid-FLush)

Also, I checked out self-myofascial-release. I have to admit, the inner pervert in me thought it was something else, and I was thinking of a good way to explain it to my chick (but baby, it'll help with my performance....)
Anyhow, for those who don't know what it is, is looks pretty good, heres a link:
http://www.sport-fitness-advisor.com/self-myofascial-release.html

Got to find me one of those tubes, my hip flexors are KILLING me from sprints.


And to the OP, everything as far as diet and nutrition has been covered, but a I find a little ice aftter a a hot shower helps, as-well as some Cryogel/Icy Hot.

You should be getting in at least 40 to 60 grams of Protien in after your workouts. And as far as glutamine how much are you taking and when?

Although those numbers are pretty good, it does depend on his bodyweight and goals too. From what I understand you need 2:1 carbrotien PWO, and the carbs should be 1 gram per Kilogram/Bodyweight.

So, if I'm 70 Kilos, that means I need 70g(carbs):35g (protien)

That's how I understand it anyhow, I could be mistaken.

 

[Clint07]

I take 5g of glutamine po with the 23g of protein.

Woob

I haven't really tried to nap, cause im worried that im not eating enough

Cint07

How long of a rest after would be best?

thanks for the help so far, luckily i get 3 days to recover right now, and get a new strategy.

I'm not really sure how much rest but I would think atleast untill you get you legs back under you. Maybe an hour or so. It just depends on how much youve done and how long it takes to get your legs back.

 

[grizz_mv]

im 79.5 kilos, so 80g carbs and 40 protein po? im also thinking of doing one of madmicks po shakes pretty soon, or if i have the money, just get the real stuff from biotest.

thats what i was thinking...waiting till i get my legs back,i'll probably try a 1 - 1 1/2 hour nap, then doing the elliptical.

 

[Centaur]

What is it you're doing anyhow? Weights then cardio, weights then MA?

Just curious, but different energy systems need may need different fuels.

 

[Whale's Vagina]

im 79.5 kilos, so 80g carbs and 40 protein po? im also thinking of doing one of madmicks po shakes pretty soon, or if i have the money, just get the real stuff from biotest.

I personally don't like to go that high with the carbs all at once. I would split that into two. In the first one, go 40/20 with oats instead of dextrose (sugar) and drink this preworkout. Then do 40/20 with the dextrose.