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07-11-2011, 03:07 PM #18
I don't recall having to take anything an I played 4-5 days a week.
07-11-2011, 04:42 PM #19
Scientific studies have shown that the best way to replenish glycogen stores (that you deplete when training hard, and needs to be refilled to get best effect of subsequent training) is to supplement with fast carbs (perfect in combination with protein for best muscle developmentt) immideately after the training session, and then add carbs in smaller doses every 1,5 to 2h for maximum restore of glucogen and recovery. Things like gainers with high-carb/high protein are perfect to supplement hard training. It is also important to eat enough (can be hard to eat as much as required when training hard) with nutrient food to get antidioxants etc.. So eat ALOT between session and get some sugar/rice/bread/pasta (fast carbs) in smaller dosis frequent between the sessions for best recovery..
07-12-2011, 08:59 AM #20
That sounds scientific enough for me!
07-12-2011, 09:01 AM #21
07-12-2011, 09:06 AM #22
07-12-2011, 02:08 PM #23
07-12-2011, 07:23 PM #24
Some added info that may be helpful.
There appears to be a two-hour optimal window immediately after the cessation of exercise for the administration of carbohydrates. Simple carbohydrates appear to be the preferred replacement during this replenishment period.
The rule of thumb is to take about 1-1.5 grams of carbs / bodyweight Kg immideately after training session, and then go with 0.2-0.3 grams /kg every 15 minutes or so for the next couple of hours. And then about 0.8gram/kg every second hour, to maximise resynthesizis.
Supplementing with additional protein also helps to faster get from catabolism to metabolism and stop the breakdown of muscles. But it is of course VERY important to plan muscle-resting time in order to build muscles and not only tear the muscles down by training. Periodization and palnning for load-training and more specialized training to transitional training from Type II to Type I fibers etc.
BCAA, L-glutamine and other amino supplements are all good, but using std. Soya, Whey or cassein protein generally have enough of these aminos anyway. So I would recommend just go with some whey protein, and maybe some extra Cassein before sleep, skip the separated amino-acid supplements if you are not "really" fine tuning all food/supplements on a very detailed level with a higly specialized nutritional coach.
Also DO NOT underestimate the power of sleep!! Without enough sleep, your recovery will be ****! Sleep is extremely important for a serious athlete recovery.
Other good supplements to always supplement is Omega3 fish-oil, and glucosamin, good for joints/knees etc.
07-12-2011, 07:57 PM #25
Indeed . Sleep should be your hobby, think it might be LYD's hobby , not to mention some other world class athletes'. Ryan Lochte: "Ultimate way to relax: sleeping"
Sleep Extension Improves Athletic Performance And Mood: http://www.sciencedaily.com/releases...0608071939.htm -> Snooze You Win? It's True for Achieving Hoop Dreams, Says New Study
09-30-2011, 10:13 AM #26
if its to recover stamina.....high sugar high cal drinks, coke, mountain dew etc
09-30-2011, 11:55 AM #27
10-04-2011, 05:50 AM #28
try drinking a pint of chocolate milk.
studies have shown choc milk is the best for recovering from a workout as you get a healthy blend of simple sugars, complex sugars, protein and fats that help your body rehydrate and rebuild.
plus it tastes good.
i don't recommend between sets though. its a post workout drink
10-08-2011, 02:07 AM #29
I drink 500 ml of Gatorade (lemon/orange) after a game. Really refreshing
10-08-2011, 02:21 AM #30
If you feel you've kinda overworked your muscles and need a hand with muscle/tissue rebuilding etc, then mixing some Glutamine with your milk or shake and banana post-workout is always a good idea. Sometimes I add a bit of Creatine just for fun.
But I knew this group of guys who used to head out for a couple of beers immediately post-workout, and it didn't seem to harm them at all!!
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