Recovery

[vincent80]

What some good recovery tips/techniques...to recover faster or more effective etc...just curious on what other methods are used

of course plenty of sleep, proper diet etc... what others?

[honkeytonkheroe]

I think if you're feeling worn down and depressed you probably need to eat and sleep more. That's probably is going to be the consensus around here. This might be a more appropriate D&S thread. What is your typical diet? might have something to do with your macro ratios.

I go by the motto " it's hard to over train but easy to under recover". I train up to six days a week and recovery is not an issue. If I feel drained, I take a day off. If it remains I'll up my caloric intake of healthy fats and lean protein, then I balance out.

[FalconPunch]

Agree with above.

You should post your current diet and training schedule as well as your goals.

Adequate sleep, rest, and intake of food is most important.

As for tips or things that I have found have aided in recovery:

When I'm rundown I'll will take an extra day off or will alter my workout so the day is easier or gives the sore parts of my body enough time to recover.

I have found that taking a good multivitamin, fish oil, and ZMA have been useful. I'm trying glutamine right now, but I'll reserve judgment on that.

Once in a while after a particularly taxing workout I will take a contrast shower (alternating between hot and cold), maybe do some stretching or some foam rolling.

As the above poster said this might be a more appropriate D/S thread. That subforum seems to have more traffic as well. Depending on the cause of your recovery woes you should re-post in the appropriate sub-forum if necessary or a moderator might move it.

Please do post your diet, training, and goals.

[honkeytonkheroe]

For sure the contrast showers and foam rolling will help. I ice my joints and take contrast showers like second nature nowadays. Capzasin P or something of that nature can be useful with pain. I don't use it but Ibuprofen also can be helpful for ignoring those little pains. You can't drink too often if you use it regularly so I choose my booze.

I have this tube shaped bag thingy that is full of oats (I think). I put in in microwave, heat it up and and it works great for loosening up after icing my neck, knees etc. Does anyone know what that damn thing is called?

[FalconPunch]

Originally Posted by honkeytonkheroe

I have this tube shaped bag thingy that is full of oats (I think). I put in in microwave, heat it up and and it works great for loosening up after icing my neck, knees etc. Does anyone know what that damn thing is called?

I'm not sure I've heard of it called by a specific name other than a heat pack, heat bag, or heat pad. Oats and various nuts are very good at absorbing and holding heat and provide a different texture than the gel found in gel packs.

[vincent80]

My diet:

protein shake with various fruits and oats or 10 oz steak n 3 eggs for breakfast

chicken breast with vegetables for lunch

protein shake (no fruit or oats) for snack

chicken breast or steak with rice and vegetables for dinner

Supplements: multivitamin, fish oil and whey. Animal cuts on days I don't lift, Animal stack on days I do lift

Train 5-6 days a week depending on how I feel

I'm just really looking for recovery techniques ie: contrast shower, foam roller etc. (both are something Im definitly gonna use)

[Standard]

Active recovery works well, something as simple as pushups the day after a heavy pressing session or walking after squats should help with DOMS and recovery of that muscle set. Foam rolling and contrast showers are great too.

If you're recovery concerns are more about feeling burnt out then rest and diet are the big 2 you'll need to focus on. Although there isn't really a time those 2 won't help

[El Beebo]

In addition to everyone else's suggestions, I'd read up on nutrient timing too. Eating the right things at the right times can really help with recovery.

[Omegaboy13]

I like to do an ice bath every once in a while to bring any inflammation down and to shock the CNS a little bit. I also like to add a little powdered Glutamine to my protein, can't taste it and has a lot of benefits. Don't be afraid to take days off and make sure you aren't taking too many days off, striking that balance is what all athletes strive for.

[Steakeater]

Sled dragging or aerobic running are popular for lower body recovery. Nutrition around recovery workout may amplify recovery