Recovery

[ATL]

Active recovery and hot/cold showers plus diet and rest and proper hyrdration, massage works as well.

try a protein shake that helps tremendulously

[zere0wn]

Can you do too cold of a contrast shower? I'm about to try it with 103 degrees hot tub and a hose and its 34 degrees outside. It doesn't seem healthy?

[bcplifter2]

Originally Posted by zere0wn

Can you do too cold of a contrast shower? I'm about to try it with 103 degrees hot tub and a hose and its 34 degrees outside. It doesn't seem healthy?

i did the coldest one of my life at a hotel last weekend, the hot water ran out, then it was all cold
i lost my penis for a good hr

[JoNo]

Recovery Objectives
Restore glycogen levels - 1g CHO/kg body weight per hour for first 2 hours postexercise and 1.2g CHO/kg body weight per hour in 15-30 minute intervals for up to 4 hours postexercise.

Minimize breakdown of muscle - Follow the protocol for CHO but use a protein-to-carb ratio of 1 to 4.

Restore depleted electrolytes - Sodium, magnesium, potassium, chloride, and calcium. Avoid colas, coffee, tea, and alcohol (i know i know that's tough) these drinks have a diuretic effect and delay rehydration.

Offset free radicals - Take antioxidant nutrients such as Vit C & E, beta-carotene and the minerals selenium and zinc

Reduce inflammation and muscle soreness - gentle massage, stretching and ice (avoid Advil and other NSAIDs as they have recently been discovered to slow soft tissue repair.) Contrast 5 minutes (watch large drop in blood pressure) Spa 102-104 F (39-40 C) with Cold water immersion or cold whirlpools in 40-50 F (4-10 C) water or a 50-60 F (10-15 C) whirlpool is perfect (the whirlpool should be a little warmer because the breaking of the thermopane by the jets allows the tissue to cool faster.)

Aquire adequate sleep - 8 hours is about right (but who can really do that)