Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Your Recipe For Recovery

M

MikeMartial

New member
After a brutal workout, MMA or Tradional MA, what do you guys do for recovery? Anything specific? Or anything at all?

Myself, I usually whip up a protien shake, take a few antioxidants, grab a shower, and plop my burnt-out arse on the couch. Doesn't seem like much.

But recovery is everything, and I'm taking a better look these days at what helps and hinders me in the dojang.

All decent suggestions will have Karma flow your way! :coffee:
 
Try contrast showers... 2 minutes hot, 1 minute as cold as it goes

It's very painful while it's happening but it's great for you and aids recovery.

Also, getting a lot of sleep. I have at least 3 days a week where I sleep as long as my body wants. There are so many times when I'll get up after 8 hours, piss or something, then get back in bed and think "no way can I sleep more." then I'll open my eyes and 8 hours has become 9.5 and I feel awesome
 
ive tried EVERYTHING and i mean it

in general i think you need to have a good preworkout meal or shake first then as soon as possible you need a post workout shake with protein and carbs would help if not cutting weight.. then a big ass meal with lots of good cals from all 3 macro's

sleep is huge too ive just started realizing as i get older and older (sux) that my body will not recover as well w/o a good amount of sleep especially when training heavily

you can also play around with glutamine peptides.. ive used them and when im working out very heavily and frequently they do help you recover..

casuallbb's shower thing helps a lot but im too much of a wuss to actually do it

good luck
 
Judo Tom said:
you can also play around with glutamine peptides.. ive used them and when im working out very heavily and frequently they do help you recover..
Click to expand...

I tossed this idea around, but seeing as how probably millions of people threw thousands of dollars away when regular glutamine came out, I'm leary of spending money on a supplement based on purely anecdotal and theoretical evidence.

Judo Tom said:
casuallbb's shower thing helps a lot but im too much of a wuss to actually do it
Click to expand...

I've read good things about that method also, but he's the only one I've ever heard of that's crazy enough to do it. Best I was able to do the other night was hot/lukewarm ;)

I'll get you back the K When I can.
 
Last edited:
Aw comon guys, just suck it up and try it

The first bout of cold is godawful, you're standing there shivering and hopping around like "holy shit" "oh cold... brrr, this is FREEZING" Literally after 30 seconds your body has a cold response and it stops feeling cold.

THen all the subsequent times the cold is just numbing instead of painful :D

okay maybe I am hardcore ;)
 
casualbb: sorry but i dont believe that for a sec cold water hurts like a sob no thanks :)
mike: ive used the peptides at 15g 4x a day 2 pre and 2 post workout shakes and i definately felt better and it made training like that easier and i got more out of it. not a miracle but a good 'suppliment' when training very intensely.

i do sit in a whirpool for 20 mins after some workouts and i definately think that helps a good amount.

another thing ive tried that works is after a tough workout drink your protein shake while doing light cardio or walking for 20 mins and you will probably feel better as well.

edit: im watching a royler gracie vs ? miyata (some olympic freestyle wrestler)
it was a great fight first round had some great action and miyata gets saved by the bell as he was caught in an armbar from roylers triangle. then in the 2nd round royler finishes him with a triangle choke. but it was not 1 sided at all royler took about 20 shots to the face, got slammed on his head 2x really bad and almost lost by ko or tko a few times but he did pull it off....
 
I've done 15+ minutes of a cold-only shower, with the window open.. in winter. =p

Nobody has mentioned one of the oldest cures: Massage.
 
Eat, Hot shower, rub liniment on all the sore spots, crawl in bed, place a bag of ice on each knee and shoulder as neccessary, fall asleep, have wife/girlfriend remove ice bags once you are out.
 
Strangle Hold said:
Not being a smart ass but sex really helps me after a tough workout.
I eat, have a hot shower and screw. Relaxes me and I feel much better than if I don't have sex.
Click to expand...

cool, that should be a given or your doing something wrong :)
 
I've done the contrast shower ... and it worked for me. I also like to make sure that I'm on creatine. It seems to help my cardiovascular endurance but grip endurance sucks.
 
Snypr said:
Is the ice bath just something from TV or are people really doing this?
Click to expand...

Yeah, it's real, with science behind it. I first read about it in "Science of Sports Training" by Thomas Kurz. I think it was popularized in Europe prior to catching on here.

The theory of vasodilation/vasoconstriction is that it'll help flush toxins from training (lactic acid and such) quicker.

I'm still working on getting the ice cold shower going. Fuck, it ain't easy. But if it was easy, it wouldn't be worth doing, would it? :supercool
 
MikeMartial said:
Yeah, it's real, with science behind it. I first read about it in "Science of Sports Training" by Thomas Kurz. I think it was popularized in Europe prior to catching on here.

The theory of vasodilation/vasoconstriction is that it'll help flush toxins from training (lactic acid and such) quicker.

I'm still working on getting the ice cold shower going. Fuck, it ain't easy. But if it was easy, it wouldn't be worth doing, would it? :supercool
Click to expand...


K2U
 
btw im taking glutamine peptides (15g) with dextrose (40g) 4x a day and i definately started to notice a difference almost right away..

no other changes..

by the way i am 'working out' about 12x a week now with 6 mat sessions a week and 4 of them being very intense.. my other workouts are strength/endurance type stuff and at least half of them are very grueling .. i am definately 'overtraining' whatever that means :)
 
Judo Tom said:
btw im taking glutamine peptides (15g) with dextrose (40g) 4x a day and i definately started to notice a difference almost right away..

no other changes..

by the way i am 'working out' about 12x a week now with 6 mat sessions a week and 4 of them being very intense.. my other workouts are strength/endurance type stuff and at least half of them are very grueling .. i am definately 'overtraining' whatever that means :)
Click to expand...

Holy hell, Tom. I feel like a lazy bag of crap compared to you! I get all high and mighty if I hit 5x a week. You are a machine, dude, no question.

Glutamine peptides, eh? I'm leary about dropping any $$$ on that---considering all the hype surrounding L-glutamine when it came out, and the reserach now that it's a waste of coin. I'm surprised L-glutamine still flies off the shelves.

Glutamine peptides "seem" like the new-and-improved version, and the theory about how it works makes sense. Too bad it's just anecdotal evidence right now.
 
i know its not mental

and the only time ive used them and felt a difference was when i was doing lots and lots of intense training..
 
MikeMartial said:
Glutamine peptides "seem" like the new-and-improved version, and the theory about how it works makes sense. Too bad it's just anecdotal evidence right now.
Click to expand...



they work

I recomended 45 grams after workouts or before bed to a member at Bodybuidling .com

and it change his training

meaning he can go all out for longer and for more days during the week
 
OMEGA said:
they work

I recomended 45 grams after workouts or before bed to a member at Bodybuidling .com

and it change his training

meaning he can go all out for longer and for more days during the week
Click to expand...

Once again, too bad it's just anecdotal evidence right now :)

Hearing from a buddy, or from a EF member is great, no doubt---because we are all here to share information and training tips.

Don't get me wrong, Omega, I'm not trying to "shoot down" glutamine peptides. I'm just very skeptical unless I see the pure facts.

I'm the ultimate discriminaing consumer, but I would love to believe glutamine peptides actually do what they are advertised as being able to.

If they did, they would be the ultimate recovery supplement. ;)
 
no Prob:)

I understand

thats how I was till I tried it

now I HAVE to share it with others its that powerfull

and its not a gimmic :)

its about faith in it

take care
 
yeah i am pretty anti supps myself and normally just use whey shakes and thats it really and there are only a few supps i recommend to others..

but i definately feel that serious martial artists or anyone going through really tough and intense training will notice a difference when taking peptide bonded glutamine..

and its really not that much to give it a try..

like the day after a tough workout if you feel run down and week almost like a cold is coming on then you HAVE to give it a try..

and if you dont like it just send it to me and its all good :)
 
Bumping a year old thread 'cause, well....it's my thread, and I think it was a damn good question. The faster a guy can recover, the sooner and harder he can hit the gym again.

Any new additions/tips/advice on recovery?

:coffee:
 
Im pretty sure he said MMA or MA FIGHTERS so pussy weightlifters please dont tell us how you recover from your "brutal" tricep workouts so you can look big and tough at the bar, you have no clue the pain we incur / inflict... Anyways im a Professional Boxer and I would imagine alot of your soreness comes from the stand up position with MA. My favorites for recovery include: Protein/carb mix shake, hot tub, massage, muscle relaxers, ice bath, HGH, Efa's, Vicodin, sleep, rest, food, aminos, arginine, bio freeze, chiropractor, deep tissue, etc. The 2 things that are over looked are stretching afterwards and rubber band work so the blood properly leaves the areas. BTW icebaths are my favorite= 5 bags of ice from the local store freezing cold water for half hour. Oh and how can I forget AAS are always good for recovery!
 
You should stretch after every workout. I will improve your recovery and make you tougher vs injury. No matter what I am doing I follow this plan...

1.) Light stretch in the morning.
2.) Warm up before workout.
3.) Pre workout light stretch.
4.) workout
5.) Post workout stretch.
6.) Post workout shake.
 
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.
 
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.
 
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.
 
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...
 
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 !
 
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.
 
Oh , for those Regular folks out there "ASA" is also known as "Aspirin" . And since Most adult males are told to take a Baby Aspirin (81 mg) a day anyway it cant hurt to take it before you work out . Isnt really going to be of any Detriment , is it ?
 
Djimbe said:
Oh , for those Regular folks out there "ASA" is also known as "Aspirin" . And since Most adult males are told to take a Baby Aspirin (81 mg) a day anyway it cant hurt to take it before you work out . Isnt really going to be of any Detriment , is it ?
Click to expand...

I'd hazard a half-educated guess that there'd be zero side effects in pretty much everyone taking it; in fact most guys over 30 could consider it "preventative".

The question remains, though, if it would actually improve recovery times like the author stated.
 
You must log in or register to reply here.

Similar threads

jasonhill800
Hit Snooze and Still Seize Your Day
Replies
11
Views
2K
Tazz
Tazz
Richardbrown
Napsgear: 19 Moves to Amplify Your Grip Strength
Replies
12
Views
3K
Tiger Salman Khan
Tiger Salman Khan
Macedog24
The best STEROIDS for your arsenal to get MONSTER SIZE + Hardcore bulking article
Replies
8
Views
4K
Tazz
Tazz
Macedog24
This component improves recovery /PCT :::Buy it HERE:::
Replies
13
Views
4K
madheatfan3
M
D
1st cycle diet
Replies
0
Views
1K
datruth
D
Top Bottom