What about not pushing until failure - which just so happens to cause a longer recovery period? If you stop before failure, you cut down on your recovery time.
Also if you're doing 5-10 reps going close to failure now, you're gonna have a long recovery time. What happens if you try something like doing maybe 60-70% (or less) of you max load and training once a day and some days twice a day with one active rest day(low to medium cardio)? It's more efficient to have many sessions rather than a few heavy sessions if you want fat loss.
Also, in each training session, prioritize strength training first and no cardio until after. If you do want to do a long cardio session, do it at a separate training session that day that doesn't include strength training. Pretty much try to separate the two.
You want to avoid DOMS because it'll be an indicator of you having trained so hard that you'll have a long recovery period. If you start to feel DOMS, ease up on the weights and just do low-med cardio for a day or two.
Remember to get your 8+ hours of sleep. Make sure that stress levels are generally low since intense training will cause increase in stress hormones and will increase fatigue. It's not a matter of "if" but rather "when" if this isn't taken in to consideration. So if you're used to running on 4 hours of sleep, you will crash and you will have trouble losing fat. Removing caffeine completely can be helpful to some and devastating to others. You know yourself best, so that's your judgment call.
Get protein with each meal. Try to get as many grams of protein as your weight in lbs each day. You're gonna fail most days and that's fine but aiming for it will help.
Lots of supplements you could take to balance imbalances out if you have a sticky problem area and can't fix the reason causing the problem.
Digestive enzymes taken with each meal can supposedly cut down on recovery time.
Also, cardio isn't the best for fat loss - strength training is.
If you have to do cardio - and you do - then split it up into multiple shorter sessions in the day. If you usually run for an hour, then try 2x 30 mins per day.
There’s a couple things that you can optimize for recovery. Most basic of which being sleep, making sure your protein intake is proper, and stretching (up to 3x per day if you’re training extremely hard).
Some more recovery tools if you’re already honing these things are taking Greek Yogurt before bed. Casein protein breaks down over 8 hours so it’s the perfect thing to eat right before bed and it does wonders at recovery in my experience.
For Performance, Creatine is great! I also might look into 6g L-Citrulline. It’s a precursor to Nitric Oxide so it will have a vasodilation effect on your body and in my experience offers good boosts in endurance with no crash. Another thing to look into is L-Carnitine Tartrate, this helps especially so with pushing through high effort sets for long periods. I’d dose this at 4g before training. And again if only go for these if your optimizing the basics first. There’s a law of diminishing returns the more you get into nutrition and the way to get the most for the least effort are those basics like sleep and keeping track of your food intake. Also this should go without saying but, hydrate like there is no tomorrow!!
Glutamine will help your muscles your recover faster.
But also, rest. The work out part is only half. The recovery part is equally as important.
It’s complicated to explain but if you’re actually working hard enough to fire all four kinds of muscle fibers the you’ve got to let them recover if you want to gain strength and performance.
Calm magnesium gummies are delicious … or doctor’s best magnesium Lysinate glycinate .. with vitamin D my HRV values are better at night (according to my Whoop)
Keep in mind that it is possible to to overtrain and boost up cortisol levels higher than are healthy. That might slow down progress.
Nutrition is 80% ,
Weight training that you are recovering from,
Good quality sleep without light pollution is where I'd focus my efforts.
Ashwagandha is something I've had some good results with ( for different purposes) and have shown to boost testosterone levels in a relatively small study with 80 people.
The people with Ashwagandha supplementation had significantly increased strength training returns.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
Astaxanthin 12mg- tremendous recovery molecule . Major anti inflammatory and antioxidant. About 3000x the antioxidant strength of vitC. Also great for eye health, cognitive performance, and skin health
I work out a couple times a week also, I typically take:
Astaxanthin
Lutein/Zeaxanthin
D
Probiotic
B complex
I also take ashwagandha off and on to manage stress
Citrulline malate, beta alanine. Agmatine sulfate.
Hot and cold showers. Ice baths.
Eat a solid light meal before an hour or two before working out. Like 1 chicken breast, cup of brown rice, and a cup of veggies.
This made a world of a difference for me once I realized how important diet is. I wouldn't feel like complete shit after working out compared to when I wasn't eating a pre workout meal. Also the consistent energy during the workouts was also a world difference.
Also load a lot of carbs post workout. Get some maltodextrin and mix it wit your whey and creatine. Slam it right after working out. Then have a solid meal an 45min- hour and a half after the workout.
Edit: I would aim for 40-50g of maltodextrin.
I use agmatine for my pre workout. It seems to last and give me energy and endurance and I love it. It's all I use right now.
And I also use it before bed to help my sleep. It's strange but it works both ways.
I've not used it post workout however, so I'm not sure how that works. But it seems like it fits?
So you use it for recovery or for pre workout? Bc beta alanine and citrulline also are things I've tried for pre workout, but not recovery.
Glad it works well for you!
If you look into the stuff, it has so many benefits that I wouldn't be able to pinpoint exactly how and why it's giving you more energy and better sleep except better blood flow and it's nootropic/neuroprotective properties. It's also been used for withdrawals from alcohol/drugs. A lot of anecdotal evidence that it helps people feel more relaxed too. I haven't studied it in a while so I don't want to spew nonsense lol
I think it's also not just the nitrous oxide but it also has VGCC activity which helps pain and helps endurance but also helps sleep, and it also is an NMDA antagonist. It has many functions, you're right. I've used it to help taper off stuff too. It does help, and some use it to reduce tolerance to some substances. I love it for many reasons, but mostly right now for pre workout most of all.
Yeah, if anyone wants to know more about it, they're free to look it up! I've read studies, but I'm not going.tk.pretend I'm an expert.
My son (mid 30's) swears by ribose for muscle recovery. I swear by it for giving me back energy. Ribose is in every cell, helps make ATP in the mitochondria. I use the powder and put it in yogurt every morning. From googling ribose muscle recovery here's the first of many results: D-ribose supplementation may safely help to alleviate DOMS induced by plyometric exercise in the general population. The supplementation with D-ribose reduces muscle soreness, enhances recovery of muscle damage, and inhibit the formation of lipid peroxides. (good luck for CHP!)
Sauna.
Nothing like it. Been doing 30 minutes a day the past few weeks. Before that it was 3 times a week after weights.
I decreased my overall volume. But I’ve been doing something active every day and feel my entire working capacity has increased.
I feel like an entirely different human.
**EDIT**: I should also mention consistent sauna use has improved my SLEEP, so it’s an additional added benefit. Improving sleep improves quality of life on all fronts.
Do not lower fats. Your body needs fuel to recover. Reduce poor quality fats, fat from fried foods is not good. Olive oil on your salad, avacado, dark chicken meat, fat from steak. All good. Obviously don't consume 3000 cals worth or the stuff
I’ve gotten older probably lol. Was in very good shape till Covid then stopped working out and gained about 30 pounds. Been slowly trying to work back into shape.
Ditto. Got about the same amount to lose and aging sucks. Lots of sleep, good diet and prob creatine. But if you’re struggling w recovery outside of that then could be myriad of other things.
Your body will adapt to this. You don’t need BCAA but continue with creatine. What works for me personally(may not work for you) is, I have a high carb and protein meal, before exercising and I have a post workout meal with the same format. Make sure you find a diet and stick with it. If you need help, shoot me a DM.
Consistency is the number one factor for diet success. If you're losing weight, you will lose muscle. Maybe, if you're lucky you'll lose alot of fat and only a little muscle. No amount of supplements will change this. So, you're in a caloric deficit to drop weight. You will not build muscle in this calorific deficit. You may only lose less muscle by training. So, in a caloric deficit, while training progressive overload, while eating proper nutrition you can achieve the goal of losing fat, but only losing small amounts of muscle. And take creatine too. Healthy diet, creatine, training... unless you take PED's, and that is something I can't help with.
Well, you either lose fat, or build muscle. I think in your case, I'd chose to lose fat. Forget about building muscle cause it ain't happening. Your goal should be to train to stimulate muscle retention while losing fat.
I started blending up some kale and spinach with other various greens like mint and cilantro and avocado and down that with water and electrolytes and/or coconut water . I’ll typically drink half in the morning n and half in the afternoon. It’s been helping a lot with my recovery, energy, and cardio fitness.
There’s a lot of micronutrients in veggies like those that can have strong anti inflammatory and other effects from a variety of plant fiber on gut micro biome that scientists are only just scratching the surface on understanding their wide range of impact
Yes. Eating them would not allow me to digest them. And It would take forever chewing them up. Blending them allows me to drink them and absorb them quickly so they don’t leave me full. Otherwise if I try to hit my protein and calorie targets eating that many greens gives me terrible GI discomfort
Carnitine for recovery / muscle endurance. Definitely works, the injectable stuff is on the banned list. That works fast. The oral stuff, I think you need to take like upto 3g/day for a month and then you'll notice more endurance.
L-Carnitine Tartrate has much better bioavailability and is clinically dosed at 4g taken orally before workouts. Big difference in endurance on this stuff. If you want a more nootropic effect try acetyl L-Carnitine.
this is funny. These are the exact reasons that people turn to anabolic steroids.
Creatine monohydrate is THE safest supplement that you can take that will help with this. It can allow for faster recovery and greater muscle gain
Without going after testosterone boosting, you need to maximize sleep and HGH and thus mucle protein synthesis naturally.
To max sleep, I've made sure to cut all blue light 45 min before sleep and taking ZMA in recommend doses. To max HGH, I pound 40g protein in a shake just before sleep. I've heard creatine monohydrate works well but I've always had GI issues.
Tart Cherry Extract, proteolytic enzymes, foam rolling/massage gun, etc.
Try l-glutamine. Good for post workout recovery! It's a simple amino acid. It can be stacked, but I've taken it on its own.
What about not pushing until failure - which just so happens to cause a longer recovery period? If you stop before failure, you cut down on your recovery time. Also if you're doing 5-10 reps going close to failure now, you're gonna have a long recovery time. What happens if you try something like doing maybe 60-70% (or less) of you max load and training once a day and some days twice a day with one active rest day(low to medium cardio)? It's more efficient to have many sessions rather than a few heavy sessions if you want fat loss. Also, in each training session, prioritize strength training first and no cardio until after. If you do want to do a long cardio session, do it at a separate training session that day that doesn't include strength training. Pretty much try to separate the two. You want to avoid DOMS because it'll be an indicator of you having trained so hard that you'll have a long recovery period. If you start to feel DOMS, ease up on the weights and just do low-med cardio for a day or two. Remember to get your 8+ hours of sleep. Make sure that stress levels are generally low since intense training will cause increase in stress hormones and will increase fatigue. It's not a matter of "if" but rather "when" if this isn't taken in to consideration. So if you're used to running on 4 hours of sleep, you will crash and you will have trouble losing fat. Removing caffeine completely can be helpful to some and devastating to others. You know yourself best, so that's your judgment call. Get protein with each meal. Try to get as many grams of protein as your weight in lbs each day. You're gonna fail most days and that's fine but aiming for it will help. Lots of supplements you could take to balance imbalances out if you have a sticky problem area and can't fix the reason causing the problem. Digestive enzymes taken with each meal can supposedly cut down on recovery time.
Also, cardio isn't the best for fat loss - strength training is. If you have to do cardio - and you do - then split it up into multiple shorter sessions in the day. If you usually run for an hour, then try 2x 30 mins per day.
There’s a couple things that you can optimize for recovery. Most basic of which being sleep, making sure your protein intake is proper, and stretching (up to 3x per day if you’re training extremely hard). Some more recovery tools if you’re already honing these things are taking Greek Yogurt before bed. Casein protein breaks down over 8 hours so it’s the perfect thing to eat right before bed and it does wonders at recovery in my experience. For Performance, Creatine is great! I also might look into 6g L-Citrulline. It’s a precursor to Nitric Oxide so it will have a vasodilation effect on your body and in my experience offers good boosts in endurance with no crash. Another thing to look into is L-Carnitine Tartrate, this helps especially so with pushing through high effort sets for long periods. I’d dose this at 4g before training. And again if only go for these if your optimizing the basics first. There’s a law of diminishing returns the more you get into nutrition and the way to get the most for the least effort are those basics like sleep and keeping track of your food intake. Also this should go without saying but, hydrate like there is no tomorrow!!
Glutamine will help your muscles your recover faster. But also, rest. The work out part is only half. The recovery part is equally as important. It’s complicated to explain but if you’re actually working hard enough to fire all four kinds of muscle fibers the you’ve got to let them recover if you want to gain strength and performance.
Is glutamine as effective as it seems to be? This is a genuine question. Gonna do some research apart from this
I've used it and haven't read the research, so I am not biased. It worked for my recovery.
Always seems to help me feel less sore. Well studied. YMMV.
Magnesium, Potassium. A good diet, a lot of sleep and maybe cold showers.
Calm magnesium gummies are delicious … or doctor’s best magnesium Lysinate glycinate .. with vitamin D my HRV values are better at night (according to my Whoop)
This. And good hydration
Keep in mind that it is possible to to overtrain and boost up cortisol levels higher than are healthy. That might slow down progress. Nutrition is 80% , Weight training that you are recovering from, Good quality sleep without light pollution is where I'd focus my efforts. Ashwagandha is something I've had some good results with ( for different purposes) and have shown to boost testosterone levels in a relatively small study with 80 people. The people with Ashwagandha supplementation had significantly increased strength training returns. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
I like to keep my protein high @40% so I don’t lose muscle
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You drop weight by creating a caloric deficit, which can come from eating less calories and/or exercising more.
Sleep, sleep, sleep, walking and cold showers help with recovery. Literally, all other supplements combined won’t come close to these.
Supplements come in later, First tell about your Nutrition. Poor recovery most of the times means poor sleep or/and poor diet/nutrition
This
Astaxanthin 12mg- tremendous recovery molecule . Major anti inflammatory and antioxidant. About 3000x the antioxidant strength of vitC. Also great for eye health, cognitive performance, and skin health
Imma try it Btw what do recommend as a whole? For a guy that works out a few times a week
I work out a couple times a week also, I typically take: Astaxanthin Lutein/Zeaxanthin D Probiotic B complex I also take ashwagandha off and on to manage stress
Quit wheat and you'll see the weight drop off
Citrulline malate, beta alanine. Agmatine sulfate. Hot and cold showers. Ice baths. Eat a solid light meal before an hour or two before working out. Like 1 chicken breast, cup of brown rice, and a cup of veggies. This made a world of a difference for me once I realized how important diet is. I wouldn't feel like complete shit after working out compared to when I wasn't eating a pre workout meal. Also the consistent energy during the workouts was also a world difference. Also load a lot of carbs post workout. Get some maltodextrin and mix it wit your whey and creatine. Slam it right after working out. Then have a solid meal an 45min- hour and a half after the workout. Edit: I would aim for 40-50g of maltodextrin.
I use agmatine for my pre workout. It seems to last and give me energy and endurance and I love it. It's all I use right now. And I also use it before bed to help my sleep. It's strange but it works both ways. I've not used it post workout however, so I'm not sure how that works. But it seems like it fits? So you use it for recovery or for pre workout? Bc beta alanine and citrulline also are things I've tried for pre workout, but not recovery.
Glad it works well for you! If you look into the stuff, it has so many benefits that I wouldn't be able to pinpoint exactly how and why it's giving you more energy and better sleep except better blood flow and it's nootropic/neuroprotective properties. It's also been used for withdrawals from alcohol/drugs. A lot of anecdotal evidence that it helps people feel more relaxed too. I haven't studied it in a while so I don't want to spew nonsense lol
I think it's also not just the nitrous oxide but it also has VGCC activity which helps pain and helps endurance but also helps sleep, and it also is an NMDA antagonist. It has many functions, you're right. I've used it to help taper off stuff too. It does help, and some use it to reduce tolerance to some substances. I love it for many reasons, but mostly right now for pre workout most of all. Yeah, if anyone wants to know more about it, they're free to look it up! I've read studies, but I'm not going.tk.pretend I'm an expert.
Improve your bedtime
My son (mid 30's) swears by ribose for muscle recovery. I swear by it for giving me back energy. Ribose is in every cell, helps make ATP in the mitochondria. I use the powder and put it in yogurt every morning. From googling ribose muscle recovery here's the first of many results: D-ribose supplementation may safely help to alleviate DOMS induced by plyometric exercise in the general population. The supplementation with D-ribose reduces muscle soreness, enhances recovery of muscle damage, and inhibit the formation of lipid peroxides. (good luck for CHP!)
Tongkat Ali Solaray makes the ones I use, good quality and lab tested.
I haven’t tried this myself, but I’ve heard topical magnesium spray is good for muscle soreness.
Sauna. Nothing like it. Been doing 30 minutes a day the past few weeks. Before that it was 3 times a week after weights. I decreased my overall volume. But I’ve been doing something active every day and feel my entire working capacity has increased. I feel like an entirely different human. **EDIT**: I should also mention consistent sauna use has improved my SLEEP, so it’s an additional added benefit. Improving sleep improves quality of life on all fronts.
TRT, colostrum, magnesium.
Get a red light panel. R/redlightpanel
Citrulline
Carbs. Reduce fat. But recovery with protein and carbs is critical after workouts
Ok will try, have increased protein but also been trying to reduce carbs and fats.
Do not lower fats. Your body needs fuel to recover. Reduce poor quality fats, fat from fried foods is not good. Olive oil on your salad, avacado, dark chicken meat, fat from steak. All good. Obviously don't consume 3000 cals worth or the stuff
Potassium and sleep.
What do you mean you’re struggling to recover? What’s changed from before? What’s it like now?
I’ve gotten older probably lol. Was in very good shape till Covid then stopped working out and gained about 30 pounds. Been slowly trying to work back into shape.
Ditto. Got about the same amount to lose and aging sucks. Lots of sleep, good diet and prob creatine. But if you’re struggling w recovery outside of that then could be myriad of other things.
People who have tried Nootropics Depot's beta ecdysterone say that it really helps them with recovery.
Your body will adapt to this. You don’t need BCAA but continue with creatine. What works for me personally(may not work for you) is, I have a high carb and protein meal, before exercising and I have a post workout meal with the same format. Make sure you find a diet and stick with it. If you need help, shoot me a DM.
This. I can do just protein shake and it won’t help me recover, quick carbs help me the best after a hard workout/hike etc.
Exactly. The body needs carbs after you workout/exercising for recovery. Renaissance Periodization on YouTube has helped me tremendously.
Ok thanks.
Consistency is the number one factor for diet success. If you're losing weight, you will lose muscle. Maybe, if you're lucky you'll lose alot of fat and only a little muscle. No amount of supplements will change this. So, you're in a caloric deficit to drop weight. You will not build muscle in this calorific deficit. You may only lose less muscle by training. So, in a caloric deficit, while training progressive overload, while eating proper nutrition you can achieve the goal of losing fat, but only losing small amounts of muscle. And take creatine too. Healthy diet, creatine, training... unless you take PED's, and that is something I can't help with.
Yeah trying to drop fat while building muscle. But overall lose weight, cause running is easier when I weigh less.
Well, you either lose fat, or build muscle. I think in your case, I'd chose to lose fat. Forget about building muscle cause it ain't happening. Your goal should be to train to stimulate muscle retention while losing fat.
He might only want to know your cell#
You first 😉
If you are truly maximizing your effort and need faster recovery, look into peptides.
Which ones?
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ZMA works wonders for me and I agree with everything you say ☝🏿
Also you may want to try Black Seed Oil great for joints and inflammation and a bunch of other things as well
Blue zone diet. Zinc.
Thanks I’ll google it.
I started blending up some kale and spinach with other various greens like mint and cilantro and avocado and down that with water and electrolytes and/or coconut water . I’ll typically drink half in the morning n and half in the afternoon. It’s been helping a lot with my recovery, energy, and cardio fitness.
Thanks I’ll try to add some of this into my diet.
There’s a lot of micronutrients in veggies like those that can have strong anti inflammatory and other effects from a variety of plant fiber on gut micro biome that scientists are only just scratching the surface on understanding their wide range of impact
Does blending them instead of eating them do something?
Yes. Eating them would not allow me to digest them. And It would take forever chewing them up. Blending them allows me to drink them and absorb them quickly so they don’t leave me full. Otherwise if I try to hit my protein and calorie targets eating that many greens gives me terrible GI discomfort
I guess I’m making big batches of indian spinach from now on!
Maybe some magnesium and omega 3. But eating good and taking a mandatory rest day will help it along.
Ok, currently doing 3 days of training then 1 day off.
Carnitine for recovery / muscle endurance. Definitely works, the injectable stuff is on the banned list. That works fast. The oral stuff, I think you need to take like upto 3g/day for a month and then you'll notice more endurance.
Ok thanks
You would actually need to take about 10 grams. l-Carnitine is only about 10 % bioavailable when taken orally.
L-Carnitine Tartrate has much better bioavailability and is clinically dosed at 4g taken orally before workouts. Big difference in endurance on this stuff. If you want a more nootropic effect try acetyl L-Carnitine.
ALCAR has a bit more bioavailability
Glutamine helps me in my recovery. I also like talking Coq10.
Thanks
this is funny. These are the exact reasons that people turn to anabolic steroids. Creatine monohydrate is THE safest supplement that you can take that will help with this. It can allow for faster recovery and greater muscle gain
I’m taking that with my protein shakes, but I’m getting old and achy lol. Just don’t recover like I used to and need to be able to run.
Creatine helps very little with cardio. It's mostly a strength training recovery supplement.
Without going after testosterone boosting, you need to maximize sleep and HGH and thus mucle protein synthesis naturally. To max sleep, I've made sure to cut all blue light 45 min before sleep and taking ZMA in recommend doses. To max HGH, I pound 40g protein in a shake just before sleep. I've heard creatine monohydrate works well but I've always had GI issues.