what to eat to help recoverery time - UK-Muscle Body Building Community

OGX · 29-11-2004, 08:24 PM

Anyone know what to eat or what to do to help recoverery time? Cheers

**big** · 29-11-2004, 08:42 PM

Lots of clean calories. High levels of protein. And have lots of sleep.

What are you really asking bro? Are you not happy with how long it takes you to recover?

**hackskii** · 29-11-2004, 10:19 PM

Good advice Big, creatine will help some of the lactic acid there.
L-Glutamine will help some too.
Protein shake after your workout will help some too.
Oh, and sleep, 8+ hrs.

SportDr · 29-11-2004, 11:51 PM

Sleep is the most important!

But to make the most of your gains whilst recovering, keep the protein high and clean. Use a pre workout shake of protein only and post workout shake containing carbs and protein, this will elevate insulin which will aid protein synthesis. The protein at this point should be whey isolate. This should be consumed within 30 minutes of workout, some say 15 minutes. An hour later, more carbs and protein from whole food should be eaten.

Good supplements are:

ZMA (taken last thing at night)
Creatine (Post workout)
Possibly HMB but it has been recently reclassified and may be unavailable.
Whey. (pre and Post workout)
Multi vits. (every day)
L-Glutamine (Taken post workout)
Flaxseed oil (every day)
Antioxidants (pre-workout)

HTH

SD

Killerkeane · 30-11-2004, 12:32 AM

amino load (amino acid supplement)
L-glutamine
creatine

same kind of stuff everyone else has said. Plenty of sleep and time are the primary factors however.

**hackskii** · 30-11-2004, 02:11 AM

Quote:

Originally Posted by SportDr

Sleep is the most important!

But to make the most of your gains whilst recovering, keep the protein high and clean. Use a pre workout shake of protein only and post workout shake containing carbs and protein, this will elevate insulin which will aid protein synthesis. The protein at this point should be whey isolate. This should be consumed within 30 minutes of workout, some say 15 minutes. An hour later, more carbs and protein from whole food should be eaten.

Good supplements are:

ZMA (taken last thing at night)
Creatine (Post workout)
Possibly HMB but it has been recently reclassified and may be unavailable.
Whey. (pre and Post workout)
Multi vits. (every day)
L-Glutamine (Taken post workout)
Flaxseed oil (every day)
Antioxidants (pre-workout)

HTH

SD

You got to love this guy!
Well said Bro!

winger · 30-11-2004, 02:15 AM

Get a room......................lol:p
If you are not recovered by your next workout, then do less. Less sometimes is more.

Killerkeane · 30-11-2004, 12:32 PM

Quote:

Originally Posted by winger

Get a room......................lol:p
If you are not recovered by your next workout, then do less. Less sometimes is more.

i love the get a room speech. LoL!

OnePack · 30-11-2004, 02:50 PM

Quote:

Originally Posted by SportDr

Good supplements are:

ZMA (taken last thing at night)
Creatine (Post workout)
Possibly HMB but it has been recently reclassified and may be unavailable.
Whey. (pre and Post workout)
Multi vits. (every day)
L-Glutamine (Taken post workout)
Flaxseed oil (every day)
Antioxidants (pre-workout)

SD

I'd like to add that one should not be taking certain supplements together although I don't know all the combinations which you shouldn't be taking together.

OGX · 30-11-2004, 06:36 PM

Right creatine is out the window as i had nasty side effects from using this stuff so i think i might give Whey a try but what one/brand do i get or do you guys use? Cheers

**hackskii** · 30-11-2004, 10:08 PM

Creatine?
V12 I love that stuff.
I think it is the best stuff I have tried, but I have not tried them all.

OnePack · 01-12-2004, 10:35 AM

Quote:

Originally Posted by OGX

Right creatine is out the window as i had nasty side effects from using this stuff so i think i might give Whey a try but what one/brand do i get or do you guys use? Cheers

If you're not bothered about flavour go for the Whey Consortium stuff, other try Whey Gourmet if you want something with a good flavour. imo Whey Gourmet have the best flavouring.

trickymicky69 · 02-12-2004, 10:03 AM

i was using cell-tech mate which is very expensive. save your money go to the health food shop and buy some micronised creatine and mix it with some dextrose from the pharmacy. all that stuff about alpha-lipoic acid in the cell tech is crap cos it pretty much dies when subjected to the air outside the bottle. so creatine+dextrose=cheap and effective creatine mix ;)

OGX · 02-12-2004, 10:41 AM

on second thoughts after doing a bit of research i think i'm not going to give supplements a try as i'm only 19 at the mo and think i should wait before i take the easy way out!

29-11-2004, 08:24 PM	#1 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	what to eat to help recoverery time Anyone know what to eat or what to do to help recoverery time? Cheers

29-11-2004, 10:19 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Good advice Big, creatine will help some of the lactic acid there. L-Glutamine will help some too. Protein shake after your workout will help some too. Oh, and sleep, 8+ hrs. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-11-2004, 12:32 AM	#5 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	amino load (amino acid supplement) L-glutamine creatine same kind of stuff everyone else has said. Plenty of sleep and time are the primary factors however. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

30-11-2004, 02:15 AM	#7 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	Get a room......................lol:p If you are not recovered by your next workout, then do less. Less sometimes is more. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-11-2004, 10:08 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Creatine? V12 I love that stuff. I think it is the best stuff I have tried, but I have not tried them all. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-11-2004, 08:42 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Lots of clean calories. High levels of protein. And have lots of sleep. What are you really asking bro? Are you not happy with how long it takes you to recover?

29-11-2004, 11:51 PM	#4 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Sleep is the most important! But to make the most of your gains whilst recovering, keep the protein high and clean. Use a pre workout shake of protein only and post workout shake containing carbs and protein, this will elevate insulin which will aid protein synthesis. The protein at this point should be whey isolate. This should be consumed within 30 minutes of workout, some say 15 minutes. An hour later, more carbs and protein from whole food should be eaten. Good supplements are: ZMA (taken last thing at night) Creatine (Post workout) Possibly HMB but it has been recently reclassified and may be unavailable. Whey. (pre and Post workout) Multi vits. (every day) L-Glutamine (Taken post workout) Flaxseed oil (every day) Antioxidants (pre-workout) HTH SD

30-11-2004, 06:36 PM	#10 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	Right creatine is out the window as i had nasty side effects from using this stuff so i think i might give Whey a try but what one/brand do i get or do you guys use? Cheers

02-12-2004, 10:03 AM	#13 (permalink)
trickymicky69 Wondering how people have the time to do all this over-complicating Join Date: Oct 2004 Location: sunnyside up Posts: 1,296	i was using cell-tech mate which is very expensive. save your money go to the health food shop and buy some micronised creatine and mix it with some dextrose from the pharmacy. all that stuff about alpha-lipoic acid in the cell tech is crap cos it pretty much dies when subjected to the air outside the bottle. so creatine+dextrose=cheap and effective creatine mix ;)

02-12-2004, 10:41 AM	#14 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	on second thoughts after doing a bit of research i think i'm not going to give supplements a try as i'm only 19 at the mo and think i should wait before i take the easy way out!