M&M sent this helpful information along, thanks dude.
At least I’ve got the “self-massage” and lots of rest part dialed.
Ultra Fuel or Gatorload, can stimulate the needed glycogen resynthesis, and thereby shorten the recovery time to proper muscle energy stores. “It works, I always bounced back faster and avoided prolonged dead legafter dropping one of those sportdrinks right after a hard ride. We’re not talking gatoraid”.
HOW TO RECOVER FROM … A STRENUOUS CARDIO WORKOUT
Whether you just finished a run, bike ride or killer session on theelliptical machine, don’t forget about tomorrow. While it can take three or four days to recover from a harder-than-normal workout, you can avoid lots of the pain and repair muscles quicker if you warm down properly and eat and drink immediately after exercising.* Warm down. Following the session, briefly–and easily–walk, bike, swim or do other low-impact activity, then stretch, do some self-massage and elevate your legs above your chest. These actions lengthen muscles that have been contracting for a long time, dilating blood vessels and speeding the removal of lactic acid and otherwaste-product buildup that can leave you stiff and hurting the nextday.* Eat and drink now. Don’t wait. During warm-down, suck down a sports drink to replenish your potassium and sodium stores and restore normal cell and nerve function. Also, carry food–protein bars (Nitro-Tech orDesigner), a protein shake (Myoplex Ready-to-Drink), fruit–in your fitness bag and wolf it down in the locker room. Score extra points for foods rich in antioxidants, which help repair tissues damaged bythe workout. Remember, it’s best to eat a small meal of complex carbs and protein soon after exercise to expedite healing.* Why eat so soon? Not only is your fuel tank empty, but your glycogen and protein “windows”–the period in which your muscles’ ability to recover and quickly rebuild peaks–begin to close down after 45
first 30 minutes gives you the most bang for the buck,” says Paul J.Flakoll, Ph.D., of Vanderbilt University, who has led studies examining protein synthesis. He says a 5\’10”, 170-pounder should get20 to 30 grams each of both protein and carbs soon after aerobic exercise.* Get warm, get rest. Cover up and sleep well after a hard workout,which can temporarily compromise the immune system. A good sleep willenhance release of growth and recovery hormones like testosterone andHGH. Waiting an hour to eat after a workout is too long. “Thefirst 30 minutes gives you the most bang for the buck,” says Paul J.Flakoll, Ph.D., of Vanderbilt University, who has led studiesexamining protein synthesis. He says a 5’10”, 170-pounder should get20 to 30 grams each of both protein and carbs soon after aerobic exercise.* Get warm, get rest. Cover up and sleep well after a hard workout,which can temporarily compromise the immune system. A good sleep willenhance release of growth and recovery hormones like testosterone andHGH.
What does Dr. Paul J. Flakoll of Vanderbilt University know about it? No matter WHAT you do, you’re going to be sore and tired and vulnerable to the Squatch attack when you try to sneak over my bridge.
After staying up into the night seeking solace from countless pages of this internet “sports – science” dribble, here’s what I say to the “overtrained”: Scramble some eggs and shut the fuck up about it.
Don’t even try to come hard. You were the FIRST to bring the “protein recovery window” into the conversation. I just whoop ass and have another cold one.
O.K., then my bad-ass self is coming hard to my science-minded self. And my science-minded self scoffs, but secretly knows he’s got NOTHING genuinely useful to the program.
Of course all you need to worry about is scrambling up some eggs for King and Kong, with a little altitude sickness medicine sprinkled in.