muscle recovery

fullcycle · 19-Jun-06, 11:31 AM

apart from supplements what should be done after a workout to aid recovery. cheers

tekmoney · 19-Jun-06, 11:37 AM

immediate protie intake... I usually have a GROW shake right after the workout. Then 30-45 minutes i have a high protien/carb meal . Since your body can only digest so much protien at a time, its best to have a break between those high protien meals.

19-Jun-06, 02:07 PM

Rest

If you are going full bore with other activities then you minimize your bodies ability to repair itself.

**cursor** · 19-Jun-06, 03:05 PM

Actually, supplements aren't really necessary after a workout (resistance training, flexibility, or cardiovasular).

Ask yourself, "What kind of stress have I imposed on my body, and what natural resources have been [nearly] depleted?" Assuming that you can realistically answer the question, you should be able to supply your body what it needs.

Maxgain · 19-Jun-06, 03:48 PM

Not necessary but definatly help, why possibly hinder yourself by trying to define and discover minimums needed

tekmoney · 19-Jun-06, 04:16 PM

Glutamine helps a whole lot

http://www.betterbodyjournal.com/blog/?p=17

Maxgain · 19-Jun-06, 06:03 PM

sleep for an hour after you eat after workout you will get best release of Gh for recovery then another 8hrs that night. A banana for lost potassium is also good

fitricise · 19-Jun-06, 08:32 PM

Quote:

Originally Posted by tekmoney

Glutamine helps a whole lot

http://www.betterbodyjournal.com/blog/?p=17

you can't really prove that it does anything, evidence seems to be anecdotal

Maxgain · 20-Jun-06, 06:10 AM

Well it definatly helps, but you are right as in whether extra supplementation over what is achieved in a high/normal protein diet is benifical is very questionable.
I dont believe it worth it

Vas85 · 20-Jun-06, 09:34 AM

Guys dont want to feel like i'm Hijacking this thread.. but in this talk of Protein, Cursor, Maxgain, Tek, Fitrice, anyone else, if say i injest 200grams of lean beef, whith X amount of protein. If it takes like 10-12hrs for it to reach your bowel.. thinking 'why does ti take that long', when does the protein actually get released into the body, the acidic breakdown in the stomach??

Becuase people that supplement with 'whey' dont instantly become twice as big as those that use natural sources, and this might give support to Cursors' statment of supplements or anything not being necessary, becuase i'm sure if you ate 200grams of lean steak after a workout would be a highly optimal meal, yet I dont think it is instantly releasing all the whey protein (amino acids) into your body... any answers people?

Maxgain · 20-Jun-06, 10:17 AM

Quote:

Originally Posted by Vas85

Guys dont want to feel like i'm Hijacking this thread.. but in this talk of Protein, Cursor, Maxgain, Tek, Fitrice, anyone else, if say i injest 200grams of lean beef, whith X amount of protein. If it takes like 10-12hrs for it to reach your bowel.. thinking 'why does ti take that long', when does the protein actually get released into the body, the acidic breakdown in the stomach??

The protein is released and absorbed by the presence of pepsin stomach and other proteases which have affinity for different bonds in the which breaks it down into peptides for absorption. Further breakdown and absorption will then occur with its transit through the small intestine.
The rate of breakdown of the protein will be a rate determining step and whey is quickly broken down into single amino acids and peptides for fast absorption.
Blood levels of aminoacids peak 1 hr after ingesting whey normal foods typically 2-3 hours and caesin will last 7-9 hours at steady enough levels.

Normal food will not get as much aminoacids delivered in as short a time as what is seen as the pwo window.
However it is not necessary. Typically the meal you eat before the workout is by far the most important and this should continue fueling you for the pwo period.

The best protein for building muscle is caesin.

However whey will provide a surge of aas to the body in a short time pwo. How much of an advantage is this not likely to be huge but why not take it.
Its quick its handy its cheap. It takes me about an hour after working out to shower get home and get something to eat so i find it very useful.

Maxgain

Vas85 · 20-Jun-06, 11:04 AM

Thanks heaps Maxgain on your reply, makes sense too becuase i drink 2 litres of milk a day.. that steady source of protein is what is my foundation for building, since i wouldn't normally consume more than 120grams of protein in a day, and i weigh 222lb at 11% bf. Great info appreciate it.

Maxgain · 20-Jun-06, 12:49 PM

No probs if you can handle that much milk you are set you have a continuous supply of amino acids to build up muscle.
The caesin has the advantage of been anticatabolic as well unlike whey where it will promote anabolsism yet catabolism can still be occuring.

Vas85 · 21-Jun-06, 12:14 PM

Quote:

Originally Posted by Maxgain

No probs if you can handle that much milk you are set you have a continuous supply of amino acids to build up muscle.
The caesin has the advantage of been anticatabolic as well unlike whey where it will promote anabolsism yet catabolism can still be occuring.

Yeah at first it felt like a lot, but i just mix it up, like a hot Milo 1litre for morning and before i go bed again hot, or just cold mix, at first my bodies reaction to the lactose was a little =/, but for some reason it can now tolerate it without dramas which im happy with.