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Old 01-12-2014, 09:13 AM   #11
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Reluctant to post this as I hate doing it but for me, suspect for many others as well.

Cardio work on off days pays back huge dividends in the recovery department. Found interval training at high intensity for 20mins works better than doing low intensity for longer duration.
One benefit of training in a nice facility is access to a pool or jacuzzi. The jacuzzi always acted as a natural muscle relaxant which aids in recovery.

Side-note;
Sleep aid; Alteril works great, nothing better than a good nights rest to help recover.
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Old 01-12-2014, 10:46 AM   #12
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Quote:
Originally Posted by afraziaaaa View Post
I eat peanut butter by the spoonful!

I will give the asprin a try. I take ibuprofen sometimes now, but with the asprin do people just use the low dose 81mg or what?
81mg is the minimum to get the heart/blood pressure benefits..if you're sore or a bigger dude you might need more for it to impact your sleep. I take one or two 325mg tabs depending.

Quote:
Originally Posted by fenrisulfr View Post
Are you freaking kidding me?!
Fuarking awesome! But why? I know some carbs before bed is beneficial for sleep but peanut butter is only a little fiber and sugar.
I take 1-2 tbsp about an hour before bed and it seems to do the trick. I think the additional fat and protein (and the viscosity?) make it slower digesting.
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Old 01-12-2014, 03:39 PM   #13
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Drinking enough water is a biggie for me. It definitely is one of the deciding factor between feeling recovered and not. Also vitamin D3 is possible the greatest supplement I have ever taken for overall energy. I also drink calcium magnesium powder in milk before bed and it puts me in a coma. I also do mobility work when needed.
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Old 01-13-2014, 11:45 AM   #14
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I do many of the things mentioned and have come to realize recovery is at least as important as the lifting itself for me as an older lifter.

Another good before bed snack is cottage cheese instead of PB. Lots of Casein (sp?) which is the slower digesting protein.

Only other thing I haven't seen mentioned is stretching and flexibility. Stretching right after an exercise as well in the evening, and often the next morning, help me quite a bit. I like a lot of yoga moves too that I believe are improving my pitiful flexibility.
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Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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