good supplements for recovery?

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    good supplements for recovery?


    Hi,

    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 combat 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.

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    Post your diet.
    How many hours of sleep are you getting?
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    Quote Originally Posted by purebred View Post
    Post your diet.
    How many hours of sleep are you getting?
    I usually get 7 -8 hours. I eat 4 times a day and take a protein shake before working out and before bed and a peanut butter and jelly sandwich immediately after my workout.
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    try l-glutimine it will help with sorness
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    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
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    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.
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    Quote Originally Posted by cmw View Post
    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.
    I've heard a lot about GABA. I'm thinking of getting a tub of Primaforce's bulk GABA and giving it a run.
  8. cmw
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    Read up on it. It's the real deal for not a lot of bucks.
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    vitargo.
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    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
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    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.
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    Quote Originally Posted by purebred View Post
    I've heard a lot about GABA. I'm thinking of getting a tub of Primaforce's bulk GABA and giving it a run.
    Any articles in particular you'd suggest?
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    BCAA's + Gatorade Intra workout is awesome. I suggest Xtend and powdered gatorade, 2 scoops of Xtend 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.
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    Quote Originally Posted by purebred View Post
    Any articles in particular you'd suggest?
    Great one.

    (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.
  15. cmw
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    Annnnddddd..... now I am going to have an Abita Turbodog.
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    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?
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    It is possible, but i wouldnt count on them
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    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
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    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.
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    Quote Originally Posted by adamlau View Post
    Sodium bicarbonate and BCAAs before, during and after your training session would help with DOMS.
    I'm intrigued. Why sodium bicarbonate and when? Dose?
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    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.
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    Doesn't creatine improve lactic acid buffering? I recall there even being talking that lactic acid can be beneficial during a workout.
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    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 .
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    Quote Originally Posted by purebred View Post
    I'm intrigued. Why sodium bicarbonate and when? Dose?
    I'm intrigued by this idea, also. Never heard of it. More info, please sir?
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    Quote Originally Posted by adamlau View Post
    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 .
    I'm really glad you took the time to respond to me. I really am. However, and I know this is going to unintentionally come off rudely, I hate answers like that. LOL

    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?
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    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).
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    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...
    bulk leucine...
    phenibut.....
    theanine...

    really j ust get some sl eep in and the meals and you should be fine.
    SeriousNutritionSolutions:::
    online rep
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    I've been using "Anabolic Recover" from musclefeast, and so far I'm loving it.
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    I don't know if this is actually considered a recovery product but Ergogenix Aftermath seems to shorten my recovery time.
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    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:

    Caffeine
    Beta-Alanine
    LCLT
    Citrulline
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
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