Your Recipe For Recovery

[JarheadChiro]

They post diet is something everyone has to customize for themselves.
Carbs, protein in the shake, then a meal or 3...

Advocares POS 1 is an awesome supplement, it helps me walk the day after heavy leg days, get a bottle, you won't be dissapointed.

I advise holding off on the massage for a day or so, reason is that your creating more friction, heat... get the body cool, think of the ice pack to the sprained or injured body part... cold showers, ice bath... yes, yes

Intensive, assisted stretching sessions or some light yoga would be good.

Increased b-vits easpecilly niacin and folic acid, niacin flushes tissues, folic acid repairs.

Antioxidants, oh yea... grape seed extract, pynogenol, C, fish oils...
Look to the ones that are also anti-inflammitory.

I've also played around with some high intensity, short duration (1 min or less) interval type cardio training, keep the rests long, remember this is to move the blood not to burn cals or fat. Even hard deep breathing can be used with no real activity would suffice if your so inclined.

 

[1392477]

There have been articles on some of the Eastern European training protocols from the 60's and 70's that were quite effective. Granted most of the athletes were on T-Bol but the science behind it is legit.

They used periodization of training and active recovery to maximize their training.

Passive recovery = sleep.
Active recovery = massage, ice bath, sauna, steam.

They would incorporate the different aspects of training - strength, speed, flexibility, agility with different forms of recovery for maximum effect.

A couple of Advil helps too.

 

[Cauliflower Ear]

yeah glutamine...maybe some gaba before you go to bed... that shit helps put you in a deeper sleep..more gh release

 

[MikeMartial]

L-glutamine has pretty much been de-bunked as pure placebo effect----but has anyone other that JudoTom here tried peptides?

 

[bloodinbloodout]

To tell you the truth I try to stagger my MMA training with weight lifting. I read once that a lot of NFL teams will have a light lifting day after a sunday game to get out the soreness, and although this sounds almost oxymoronish, if I'm sore I'll try to do some weight training, ride the bike for 4 or 5 miles and then sit in the steam room.

If you have access to a steam room or a whirlpool (my gym has both, lucky me) definitely use them. The heat definitely helps recovery. Also, I try to eat as much as possible after I train, take a multi-v and drink milk, and get to sleep asap.

 

[Saintinistic]

An easy swim does it. nice smooth laps, no rush, just to get that lactic out. Its an all body warm down and you feel a million dollars afterwards, and sleep well too. Just keep it smooth, nothing frantic.

I do a slow breast stroke for a couple of laps and just tread water for a while.

Then the shakes n food...

 

[MikeMartial]

Found this article while surfing:

7 Secrets To Rapid Recovery

 

[Djimbe]

ID like to add to this a couple of things .

1) I note that my Recovery is MUCH better when Im on a regular Vitamin/Mineral regimen that suitable for an ATHLETE (one a day/centrum wont do it , folks - try more like 'Russian Bear')

2) MELATONIN - it REALLY improves the quality of my Sleep , and that really makes the RECOVERY I get from sleep increase !

 

[Cauliflower Ear]

i like ice of course when injured...but really protien and a gallon of waterr every day

 

[MikeMartial]

A book I'm currently reading, The Science of Martial Arts Training , by Charles I. Staley, recommends supplementing with acetylsalicylic acid (ASA) pre workout to enhance recovery post workout; I'm not totally sure I'm buying into it.

The theory (I think the key word here is theory ) behind it is the anti-platlet aggregation effects of ASA would increase bloodflow to the tissues and muscles, enabling the body to clear metabolic wastes and deliver oxygen and nutrients in an easier and more efficient fashion to facilitate repair.

While it sounds good, it sounds TOO good to be just that easy. That being said, I'm turning myself into a human guinea pig over the next few weeks by taking 81mg of ASA preworkout. We'll see if there's actually any noticable difference.