supplements that deal with recovery

Discussion in 'Dieting / Supplement Discussion' started by Ruick, Nov 11, 2005.

  1. Ruick

    Ruick Yellow Belt

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    heres the deal, alot of days last year afterwrestling practice i came home tired as hell, too tired to do any hw (which is bad) and i just felt like sleeping (.. at 6pm). what kind of minerals or what can i take this season to help with that?
     
  2. Cyclic17

    Cyclic17 Yellow Belt

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    I would recommend a good protein supplement (whey powder, etc) for muscle recovery, and a good multi vitamin for overall health.

    My $.02
     
  3. GoatRider

    GoatRider Purple Belt

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    yeah, if your muscles can't feed, they can't recover. and protein is muscle food. so basically, what cyclic said. ZMA is also supposed to help, but i read somewhere on here that you're not supposed to take casein and ZMA at the same time.
     
  4. CoachB40

    CoachB40 White Belt

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    Look at your carb intake and what type of carbs. It may be to low for the amount of work you are performing. Do you eat anything before wrestling practice? Multivitamin? Do you drink enough water?
     
  5. Hells Herald

    Hells Herald Orange Belt

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    A good protein isolate. You might also want to look into BCAA's , and perhaps L-glutamine.
     
  6. Rjkd12

    Rjkd12 Certified Bastard

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    Just get a good diet going. You'll adapt to the load, if you don't then you might be going a bit overboard. The biggest thing might be just getting a full nights sleep.
     
  7. Ruick

    Ruick Yellow Belt

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    well i'll admit last year i had a bad diet. this is what im going to be eating:


    144 lbs
    5-11 height
    16 yrs old

    Oatmeal Breakfast (6:30 am):
    oatmeal & milk with Banana
    multi vitamin

    Snack (9:00 am):
    1-2 hard boiled eggs

    Ham Lunch Sandwich (12:00 pm):
    2x whole wheat
    4x ham slices
    1x yellow cheese
    Shredded lettuce
    2x tomato slices

    or

    Chicken Breast Tortilla (12:00 pm):
    Wheat tortilla
    1x yellow cheese
    Pieces of chicken breast
    Shredded lettuce
    A few tomato slices
    No fat ranch dressing

    Pre-Practice snack (2:15 pm):
    3:1 ratio apple juice / water drink mix.

    Wrestling Practice (2:30 pm):

    Pre Workout (5:00 pm):
    homemade protein bar

    Workout (5:15 pm):

    Post Workout Shake (6:00 pm):
    whey protein
    Banana
    Milk

    Meat + Rice Dinner (7:30 pm):
    whole chicken breast, turkey or fish
    steamed veggies & brown rice

    Before bed snack (10:00 pm):
    some low fat cottage cheese

    now some questions. whats casin? is that in the whey protein? what exactly is bcaa and glutamine good for?

    coach, what other carbs should i eat before practice?
     
  8. pawlisa

    pawlisa White Belt

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    L-Glutamine...Its designed for muscle recovery
     
  9. Ted-P

    Ted-P Brown Belt

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    Load yourself with protein............... JKing



    If you don't have the weight limit to worry about, eat a lot of good carbs with decent amount of protein and fat.

    The carbs will help you recover and restore your glycogen supply.

    STarting eating bitch!!

    It's imperative to get a good night sleep too.
     
  10. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    Coach is right, up your carbs.
     
  11. codysweet02

    codysweet02 Brown Belt

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    Mix that diet up some too, you dont want to burn yourself out on it or you wont stick to it. Eat some chicken salads, tuna sandwichs, whole wheat pastas. Cheat every once in a while also, not too often but you are only human.
     
  12. CoachB40

    CoachB40 White Belt

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    Thats fine for prepractice, actually that whole list looks pretty good, except you need some more carbs (I do not know your what you baseline caloric intake needs to be this may not be enough) . If you are hungry at practice you may want to eat a little more at lunch.

    Whey protein stays in your system for less time than casein. Whey approx 90min, casein approx 7hrs.

    BCAAs are branch chained amino acids. The body uses to help preserve muscle during strenuous activity. Your body doesn't make these amino acids, but they can be found in dairy. red meat, whey, and eggs.
     
  13. KRAZYHORSE BEER**

    KRAZYHORSE BEER** Banned Banned

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    Man who put this white belt on me I want my black belt back :D
    Glutamine is what I take. Try staying away from big meals, I eat a like 5-6 short meals a day too not make me sluggish, but keeps enough fuel in my tank all day.
     
  14. Ruick

    Ruick Yellow Belt

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    so i should take bcaa before practice?
     
  15. Brand Nizzle

    Brand Nizzle Guest

    L-Glutamine, Whey protien, different gingsengs, I took a green tea supplement once and I felt like the energizer bunny during practice.
     
  16. supersudo

    supersudo Purple Belt

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    it was probably the caffiene.. did u get a 'decaffienated' green tea supplement? :D
     
  17. Brand Nizzle

    Brand Nizzle Guest

    haha yeah I figured it was probably the caffiene. I take the decaffienated green tea before I go to sleep.
     
  18. supersudo

    supersudo Purple Belt

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    i dunno about u.. but the green tea "tablets" taste so extremely HORRIBLE!!.. makes me not want to even take it.. next time i'm getting capsules.. that shit's so nasty! :D
     
  19. Reakt

    Reakt Green Belt

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    Green tea has only about 3% caffeine, which is fuck all really, you could drink a cup or 2 before bed and sleep no worries.
     
  20. slayer36

    slayer36 Blue Belt

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    glutamine,zma.



    take some zma, wait about 45 minutes. eat some cottage cheese, protein power, and glutamine and get a good night sleep. should help with recovery.
     

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