recovery supplements
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optimalbalance
New member
Creatine and Glutamine, I find for myself that I try to avoid workouts when sore from a previous. Personally, I don't see the point in trying to gain more muscle than your body can heal. I believe many people waist workouts.
Also heres a cut and paste that may be of intrest.
Glycogen and Performance
Increased storage can double duration of exhaustive work
Low or depleted glycogen stores
limits exercise intensity
decreases time to exhaustion
increases rating of perceived exhaustion during physical activity (Nieman, et al., 1987)
The average person stores enough glycogen to last them 12 to 14 hours or over 2 hours with sustained moderate intensity.
Mean ingested daily is 400 grams
To maintain an adequate supply a minimum of 100 grams of carbohydrates should be ingested daily (Sources)
Glycogen synthesis after exercise
Approximately 50% more glycogen can be stored if carbohydrates are consumed immediately following strenuous exercise as opposed to waiting 2 hours after exercise
Suggested amount
100 g of carbohydrates (400 Kcal) for the average 175 lb man (Friedman et al 1991).
10 – 20% of total daily caloric intake of carbohydrates and quality proteins in approximately a 4:1 ratio
Muscle glycogen synthesis is greater within 2 hours proceeding exercise (Friedman et al 1991) and greatest 45 minute post workout (Ivy JL 1988, Leven hagen DK 2001)
Exercise increases the muscle's sensitivity to insulin, predominately, during the 4 to 6 hours after exercise
During this time, muscle glycogen synthesis has been shown to be greater with ingestion of simple as compared with complex carbohydrates
After which, muscle glycogen can be resynthesized near pre-exercise levels within 24 hours, equivalently with either carbohydrates form
After 24 hours, muscle glycogen can increase very gradually, succeeding normal levels over the next few days (Ivy 1991).
Super glycogen saturation technique can increase amount of work by 19%
Old method involved glycogen depletion through an initial low carbohydrate diet followed by a high carbohydrate diet
Newer method suggests glycogen depletion can be obtained by repeated prolonged intense exercise with similar results
Repeated muscle glycogen supercompensation is not possible, however performance enhancement is maintained (McInerney 2004)
Carbo-loading should not be done more than 3x/year
Preadolescent and adolescent individuals should not carbo-load
Also heres a cut and paste that may be of intrest.
Glycogen and Performance
Increased storage can double duration of exhaustive work
Low or depleted glycogen stores
limits exercise intensity
decreases time to exhaustion
increases rating of perceived exhaustion during physical activity (Nieman, et al., 1987)
The average person stores enough glycogen to last them 12 to 14 hours or over 2 hours with sustained moderate intensity.
Mean ingested daily is 400 grams
To maintain an adequate supply a minimum of 100 grams of carbohydrates should be ingested daily (Sources)
Glycogen synthesis after exercise
Approximately 50% more glycogen can be stored if carbohydrates are consumed immediately following strenuous exercise as opposed to waiting 2 hours after exercise
Suggested amount
100 g of carbohydrates (400 Kcal) for the average 175 lb man (Friedman et al 1991).
10 – 20% of total daily caloric intake of carbohydrates and quality proteins in approximately a 4:1 ratio
Muscle glycogen synthesis is greater within 2 hours proceeding exercise (Friedman et al 1991) and greatest 45 minute post workout (Ivy JL 1988, Leven hagen DK 2001)
Exercise increases the muscle's sensitivity to insulin, predominately, during the 4 to 6 hours after exercise
During this time, muscle glycogen synthesis has been shown to be greater with ingestion of simple as compared with complex carbohydrates
After which, muscle glycogen can be resynthesized near pre-exercise levels within 24 hours, equivalently with either carbohydrates form
After 24 hours, muscle glycogen can increase very gradually, succeeding normal levels over the next few days (Ivy 1991).
Super glycogen saturation technique can increase amount of work by 19%
Old method involved glycogen depletion through an initial low carbohydrate diet followed by a high carbohydrate diet
Newer method suggests glycogen depletion can be obtained by repeated prolonged intense exercise with similar results
Repeated muscle glycogen supercompensation is not possible, however performance enhancement is maintained (McInerney 2004)
Carbo-loading should not be done more than 3x/year
Preadolescent and adolescent individuals should not carbo-load
Cannons
New member
Read this post on CM, I don't quite think its for recovery, but to prevent overtraining, and I'm sure it aids with recovery. I'm assuming in saying recovery based on your post your meaning, recovery from workouts not PCT? Check this out, I'm gonna be trying it out soon as well.
http://board1.mantisforums.com/upload/showthread.php?s=&threadid=31780
http://board1.mantisforums.com/upload/showthread.php?s=&threadid=31780
Crimsonsweat
New member
lol..i agree,,,
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