frizz
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Recovery
Aug 15, 2016 13:41:02 GMT -8
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Post by frizz on Aug 15, 2016 13:41:02 GMT -8
As I get older, I've noticed my muscles recover much slower after workouts. Was curious what u folks use to aid/speed up recovery times. Like what kind of sport drinks or supplements.
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BigLoad
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Post by BigLoad on Aug 15, 2016 14:20:38 GMT -8
I don't use supplements, and I rarely use sports drinks, apart from coconut milk once in a while. My diet is nothing special. I once thought age was slowing my recovery, but I'm not so sure anymore. I changed a few things that in combination seem to have helped. I vary my workouts more, including more lighter weight/high rep days and more heavier weight/low rep days, and I do more long-duration cycles.
For cardio, my knees won't take impact, so I don't run much anymore, but I do as much mileage on the elliptical as I ever did on the road. I can still do long days back-to-back at my desired pace without a problem, but I need to spend more time working on secondary muscles to keep trouble at bay. That entails a bunch of body weight exercises with elastic band and wobble board.
Altogether I do more walking than ever, and I take very few total rest days. I got to my current state of fitness by asking what I would do if I wasn't really this old, and assuming that a better outcome might be possible.
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Post by rwtb123 on Aug 15, 2016 15:01:58 GMT -8
The first 30-45 minutes post workout is a critical time frame for muscle recovery as your storage hormones are still elevated allowing you to shuttle sugars directly to the muscles for recovery.I use a recovery shake with milk,whey protein,various fruits,vegies,nuts,seeds and spices and any food supplements or adaptagens(such as maca powder).I am currently using a cocoa/pear/coconut oil/maca shake but bananas work well for recovery.
Don't neglect the importance of rest/sleep and stress reduction for recovery.Also,I like to graze on small meals every few hours while in recovery mode.
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whistlepunk
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Post by whistlepunk on Aug 15, 2016 16:25:32 GMT -8
I put my workouts on a three day cycle instead of every other day. Four day starts losing some of the gains. So three seems to be my magic number.
Post workout nutrition is a glass of Choco milk, or a yogurt and a pb&j, or similar.
I do not do supplements, protein powder shakes, etc. Research is solid -- regular food works just as well, or better, than supplements.
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Post by froggiebecky on Aug 15, 2016 16:32:16 GMT -8
The only supplement I use, and only after very hard workouts (like an afternoon wakeboarding or something similar) is magnesium. It's a muscle relaxant and kind of the flip side of calcium. You don't need a whole lot, otherwise you'll have some digestive effects. Chocolate contains magnesium, so..you can also get some that way... Sports drinks I'll use also, sometimes. But I found I only really needed it when it was really hot outside..like, running outdoors in Texas in the summer. And even then, just a few sips every few days, when I found I was drinking a ton of water and was still thirsty.
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frizz
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Posts: 52
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Recovery
Aug 15, 2016 16:47:36 GMT -8
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Post by frizz on Aug 15, 2016 16:47:36 GMT -8
Currently I do a rotation of chest tricep 1 day, shoulder and bicep the next, then leg and lower back. With time on recumbent bike before and after. I do low weight high rep.
I eat a hard boiled eggs white with a tall glass of milk post workout.
My job doesn't allow me much cardiovascular time on work days, as I'm away from home 14 hours. On off days I try and get in as much pool laps as I can. Or short hikes.
Maybe the lack of consistency is hindering me. I've started changing my diet. More fruits and veggies, less red meat, also more whole grain. Might just need give new diet a chance.
As always, thanks for the thoughts and advice.
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Post by rwtb123 on Aug 15, 2016 17:04:42 GMT -8
It's often discussed on the internet that chocolate milk is the perfect recovery drink,at least in terms of the macro-nutrients, so I think you have that covered.Though, I add the other items for micro/phyto-nutrients which become much more critical as you age.
And,I think you have identified key factors in long term sucess,ie: consistency and diet.
Be sure to use this forum to post your progress if it helps motivate you...
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grace
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Post by grace on Aug 18, 2016 15:00:47 GMT -8
I can be pretty hard on my body. AM's start with fresh ginger, lemon, and turmeric, to take the sting out of the day before. Post workouts I like Vega Sport's post workout, since I sometimes don't have food on my right away. If I'm really sore, Hammer's Muscle Rejuvenator is nice. It's mostly turmeric. For longer workouts I'll add a BCAA supplement, but mostly other than listed above it's all whole foods. Pineapple can help with recovery, and sometimes I'll use a vegan protein powder if I'm time crunched. Watching TV? I'm using the foam roller and various bands and roller balls to break up the fascia and promote healing.
Hope this helps!
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rebeccad
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Post by rebeccad on Aug 19, 2016 7:44:52 GMT -8
Post workouts I like Vega Sport's post workout, since I sometimes don't have food on my right away. One thing I make sure is that I have food available at the end of a long hard workout. There's always an energy bar or two in the car, or in my workout bag, and on long bike rides of course I stop and eat (even buy lunch!) at appropriate intervals. Biggest thing for me to avoid soreness and especially difficulty in sleeping is to stretch, usually right before bed. This has become an important part of our backpacking routine, and makes a noticeable difference in the quality of my sleep, and therefore of my recovery.
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rebeccad
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Post by rebeccad on Aug 19, 2016 7:46:07 GMT -8
It's often discussed on the internet that chocolate milk is the perfect recovery drink,at least in terms of the macro-nutrients, so I think you have that covered. I've read that, especially for cyclists, and I often get some choco milk to drink with lunch on long rides. I have no idea if it really works, but it's a good excuse to have something I would otherwise consider nutritionally not up to snuff
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snappypepper
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Post by snappypepper on Aug 19, 2016 10:44:16 GMT -8
Drink plenty of water and stretch. That's my normal routine and it works well. I also make sure my overall diet is up to snuff, with lots of protein, complex carbs, and healthy fats.
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