Recovery

[zere0wn]

No idea where to post this.

I'm looking for ways to recover quickly so muscles will be ready to go after 3+ hour sessions of doing the same thing 5+ days in a row, maybe kinda like the tour de france. Being very sore each night and tired.

The only things I came up with are:

-Stretching
-Eat good
-Sleep a lot

But how often to stretch? does it really help muscles recover or just get rid of soreness? What about light cardio? Sauna/Hot tub? ice? does this stuff even make a big difference at all?

[theNuge]

Here's the only things I can add based on my limited knowledge/experience:

- Contrast (hot/cold) Showers
- Ibuprofen (or some other anti-inflammatory)
- Band Traction Training

[Revok]

In no order of priority, because they're all equally important...

- Top notch PWO shake with all the fixins. Plus generally excellent nutrition and informed supplementation at every other time - that includes creatine, BA, apple cider vinegar, etc. Check the D&S forum.
- Light aerobic recovery work 30-60 minutes after main workout.
- Foam rolling.
- Sleep. 8+ hours at night, naps whenever you can and make like a rug on valium in between times.
- Informed pre-hab routine.

[-Burner-]

Yup.

Pre and post work out diet / nutrition.
Contrast showers.
Anti-inflammation pills.
Massage.
Good sleep.
LSD.

[Jubacat]

Make sure you take those vinegar shots.

[paolo27th]

Originally Posted by Jubacat

Make sure you take those vinegar shots.

not to hijack the tread but it's not the first time I hear of vinegar. Can someone expand on it? As in what does it do, when and how much should I have etc. And is rice vinegar ok? That's easy to find here in Japan.

[Revok]

^ Search 'vinegar' in D&S forum for the very large thread.

[paolo27th]

Originally Posted by Revok

^ Search 'vinegar' in D&S forum for the very large thread.

found it. But apparently there was only one study on it?
I any case I started using it. I think I'd read somewhere else that acetic acid is good for you anyway.
Mind you, I still haven't gone as far as taking shots of it.

[senri]

vinegar is good for digestion and a little bit of other benefits but recovery not so much. Recovery in and of itself is complicated, the body does so much things at once to equalize itself.

3 hours of training is alot if you are doing some form of resistance it will take its toll especially going at it for weeks straight, you will need a week completely devoted to recovering yourself if you continue like this. You can do your regular training in this week. The difference is the volume is cut by half or possibly more and intensity the same as it was.

you cannot recovery completely the next day after 3 hours of workout. You may feel that you do but in the long run your body will tell you. You can still train but it has to be less volume then the previous day, this way it gives your body time to recover enough to give off more effort second hard session comes around.

[SouthElmsall]

protein,protein and more protein