Q: I have questions
about muscle recovery: Are there any hard and fast rules about the amount and types of protein I should consume after a workout?
and I being the neurotic nutrition person that I am, was worried
about his muscle recovery and glycogen stores.
and I being the neurotic nutrition person that I am, was worried
about his muscle recovery and glycogen stores.
Not exact matches
However, in combination with resistance training at 48g both show the absolute identical results on
recovery, body composition (lean body mass, fat free mass,
muscle hypertrophy), and ultimately on strength and power (that's the only real thing athletes care
about).
I tore my left acl and tore it again
about 7 months post surgery because I rushed
recovery and did not build the surrounding
muscles back enough.
Depending on the type of training and your body weight, your post-workout meal should contain
about 15 - 25 grams of protein for accelerated
muscle recovery and new
muscle growth.
Learn
about the genes involved in caffeine metabolism, blood clots, triglycerides, stress,
muscle recovery, injury prevention, VO2 max, required plant - intake for heart health and more.
The most rational way to take weight gainers is
about 30 min to an hour after your workout, as this is the time when your body needs the carbs to restore glycogen and protein for
muscle recovery.
I like to practice a «no sitting for over an hour at a time» rule that I am pretty rigid
about because I have noticed how much it improves my well - being, posture,
muscle recovery, and more when I move and stretch every hour.
I do two exercises (Deadlift - Squat, Pull Up - Handstand Push Up, Leg Raises - Push Up / Dip, Horizontal Pull Up - Plank) as kind of super sets with 1:30 minutes in between them to give the
muscles more
recovery time (
about 3 minutes).
The best thing
about splits is they allow me plenty of time for
recovery being that I'm only training certain
muscle groups once per week.
It's true that some people feel like they've over-trained when they have only severely fatigued their
muscles, which is kind of the point of a heavy workout, but what
about the
muscle loss caused by long periods of heavy training sessions with little time for
recovery in between?
You've probably heard
about the «anabolic window,» in which you supposedly have an hour or so to recharge your
muscles with protein before your
recovery becomes endangered.
And beyond basic nutrients, what
about ingredients with benefits like antioxidants, inflammation reduction,
muscle recovery, and digestive health?
If you've already spent any time learning
about building
muscle, there's this lame sounding line that tends to show up over and over again to explain the importance of rest and
recovery.
Our studies have shown that when you build up that amount of CarnoSyn ® within your system,
about 90 grams, is when you really start to see the performance benefits - building more
muscle faster, by extending endurance, expediting
recovery, and enhancing mental focus.»
When talking
about recovery and
muscle soreness BCAA's are one of those supplements.
Make sure to ingest
about 20 - 30 grams of total protein during exercise or the
recovery period after exercise to increase whole body
muscle protein synthesis.
Whenever you read
about the top pros, always remember that they have: 1) superhuman genetics geared to pack on
muscle size and 2) «special supplements» that further enhance their amazing
recovery abilities.
Let's talk
about whey protein vs meat for
recovery and
muscle growth.
This post will talk
about what to eat after a workout to optimize
muscle growth and speed up
muscle recovery at the same time.
In the second part of this article, I'll discuss more
about the issue of work fatigue, whether chopping wood or working out with weights,
recovery factors, creating imbalances in
muscles from improper workouts, and workouts to create strength without bulk or impairing aerobic function.
You'd probably have to do
about 20 - 30 sets per
muscle group in each workout (at least twice a day) in order to require an immediate post-workout meal to optimize
recovery for the second workout.
Any movement that fatigues
muscles, requires extensive
recovery, introduces new movement patterns, and works musculature in a manner optimized for efficiency, NOT maximum power (and even short distance swimming is
about efficiency), is by definition a hindrance to strength.
For the purpose of continued
muscle growth and fat loss over the holidays, I have used the principles of cycling (the three training phases, loading, growth and active
recovery) that I always preach
about in order to create a routine that will keep the
muscle growth / fat loss process going during the next few months with minimum visits to the gym.