good supplements for recovery?
- 05-15-2011, 05:09 PM
good supplements for recovery?
I am not sure where questions are supposed to be asked so I figured I would just ask a question about supplements in the supplements section of the forums.
Anyway, I work out 4 times a week and kill my CNS. I usually do two workouts ( A + B ) A on monday/thursday , B on tuesday/Friday. The problem I am having is with recovery. I am still sore on Friday from wednesday. I tried eating as much as I could and taking in 180g or protein since I weigh 154lbs.
To this I was thinking or taking Gear with Need2slin. I heard that those two work well together. Anyone have or heard of a better supplement for recovery. I am more into strength training than mass training so building bigger muscles is a necessity. Thanks for the help.
- 05-15-2011, 05:19 PM
05-15-2011, 05:31 PM
05-15-2011, 06:29 PM
05-15-2011, 06:44 PM
does anyone have any dieting plans u could send my way, im trying to gain but stay somewhat lean... im 165ibs 5ft 11in ive been workin out on n off for about 2 yrs.. now im back full time, i wrk out 4 days a week take wheyobolic extreme 60 pure creatine vitiamins, and eat 7 times a day... in the am i eat 1 cooked cup of oatmeal 1 bannana, 7 egg whites n 2 egg yolks.... i eat every to n a half hrs i try to get 300 hundred grans of protien a day.... i just need a better diet for gaining.....if any one could help plz do thanks alot guys
05-16-2011, 10:13 AM
Gaba (gamma aminobutyric acid powder) for recovery. It's been the single most effective recovery sup I've found. Take a gram at night just before bed on an empty stomach. Give it a week and you will see a noticeable improvement with zero sides.
As for gaining, I have a powerlifter friend who swears by 2 things when he needs to gain. A big breakfast of chicken and pasta and extra servings of the right fats such as extra-virgin olive oil, coconut oil, nuts, etc throughout the day.
05-16-2011, 02:43 PM
05-16-2011, 06:26 PM
05-16-2011, 06:28 PM
05-16-2011, 10:15 PM
GABA is a sleep aid right? Just want to make sure. also, i really don't care about size im more about brute strenght if anyones knows of a good workout program
05-16-2011, 10:19 PM
Look up 5/3/1 and buy the book for 20$ better than any supp ive ever bought. For recovery i love BCAA around the workout window, 15-20g. Im currently trying MAP now and will see if it helps even more.
05-17-2011, 08:29 AM
05-17-2011, 11:30 AM
BCAA's + Gatorade Intra workout is awesome. I suggestand powdered gatorade, 2 scoops of and 40g of carbs from the gatorade. I started making this after I read a book called Nutrient Timing, cut soreness down greatly, your muscles are getting key muscle building nutrients right at the end and immediately after your lift.
05-17-2011, 11:39 AM
(click on) GABA - Benefits, Sources, Deficiency, Dosage
It is not primarily a sleep aid, though it does promote relaxation. It's an amino acid compound that promotes muscle recovery and growth, as well as other overall health benefits. This article is an easy read from a credible source, but there are tons of other sources of info on GABA.
05-19-2011, 06:42 PM
05-19-2011, 08:47 PM
well thanks for the help with recovery, just had one more question. I have seen a lot of those power-lifting and strength training workout routines for sale that guarantee you like a 50+ lbs increase on your bench in 2 months. Is that even possible?
05-19-2011, 08:50 PM
05-20-2011, 12:28 PM
I have never looked into such plans, but my friend has trouble keeping weight on, due to his metabolism being so high from his muscle mass. He keeps it simple. Just lots of protein (he's not a fan of shakes,) ton of good carbs, and eating every 3 hours. This is him benching 605.
YouTube - ‪605 deload‬‏
05-22-2011, 03:02 AM
I also work out (at least) four times a week. Often multiple times a day. Outside of rest and soft tissue work and in terms of using supplements to enhance neural drive recovery, protein would be about it. Sodium bicarbonate and BCAAs before, during and after your training session would help with DOMS. The judicious use of NSAIDs might help as well. Testosterone boosters could also help facilitate recovery as well.
05-22-2011, 12:48 PM
05-23-2011, 03:49 AM
Lactic acid buffering. I go 5g before and sometimes 5g after. However, bear in mind that the increase in sodium consumption can increase BP and too high of a dosage can upset the stomach. While the body tends to equalize acidity/alkalinity rather quickly, there should be some net buffering to last through at least a typical workout.
05-23-2011, 08:56 AM
Doesn't creatine improve lactic acid buffering? I recall there even being talking that lactic acid can be beneficial during a workout.
05-23-2011, 03:09 PM
Different people and lifting regiments react differently to different stacks and compounds. Personally, I prefer a shot of sodium bicarbonate on wind sprint and split days which focus more on higher reps and not so much on heavy single/double/triple days. Try everything and see what works for you .
05-23-2011, 06:34 PM
05-23-2011, 06:39 PM
If creatine does the same thing as sodium bicarbonate with the added benefits such as enhanced recovery and strength increase, would it be safe to say you may as well just go with good ol' Creapure CM?
06-02-2011, 08:47 PM
It would be safe to assume so, yes. Regardless, I still stack sodium bicarbonate with creatine and have been drinking alkaline water for the same reason as well (it can't hurt and might possibly help).
06-06-2011, 03:32 PM
beta alanine when taking at a signifigant dose works wonders for recovery.
I take a good 4+ grams of sns beta alanine every day and it is fantastic,I suggest you try it and let me know.
some other suggestions...
new routine allowing for more rest...
really j ust get some sl eep in and the meals and you should be fine.
06-06-2011, 04:10 PM
06-13-2011, 02:45 AM
I don't know if this is actually considered a recovery product but Ergogenix Aftermath seems to shorten my recovery time.
06-17-2011, 01:33 AM
People here need to define recovery.
If recovery = replenishing glycogen stores, maximizing MPS, and being at full strength next workout:
4:1:1 BCAAs with ~4g Leucine OR Just Protein
Any carb source
Note: A whole foods meal is best for this category. yes, better than your fancy supplements.
If recovery = less soreness, take the following post workout:
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