Quote (doginal @ Apr 4 2011 01:15pm)
Hello, I got directed here when i originally post, so i'll just copy and paste my post here. Any advice would be appresiated. Thank you
Hey there.
For pure recovery, your body requires several things.
1. Sleep (at least 8 hours a night)
2. Water (at least 1.5 gal a day)
3. Enough protein (strive for 1.5g per pound of bodyweight)
4. Rest, Ice, Compression, and Elevation (when necessary to recover from an injury)
5. Eat every 2-3 hours and get enough total calories (use a BMR calculator online)
6. Supplementation -
For supplementation, the best recovery aids include the following:
1.) 10g glutamine a day, 5g POST WORKOUT and 5g PRE BEDTIME (Optimum or NOW! Glutamine powder)
2.) 2g BCAA's before/during/after intense physical activity and before bed (Optimum BCAA-1000 caps)
3.) 5g micronized creatine monohydrate pre or post workout mixed w/ grape juice (Optimum Nutrition Micronized Creatine Monohydrate powder)
4.) Multivitamins (Controlled Labs Orange Triad)
5.) Vitamin C 2-3g / day (NOW! C-1000)
6.) EFA's - take 2g with every food meal for a total of 6-12g / day (NOW! Super Omega 3-6-9)
These are the best in the way of pure recovery that I can recommend to you.
If you do everything I listed, your recovery will improve dramatically.