most important time of recovery?

[spesmilitis]

What is the time period that is most important to muscel growth and recovery? Is it the period right after a workout? The night after a workout? The day after a workout? The night of the next day?

and why?

 

[Warboss Alex]

What is the time period that is most important to muscel growth and recovery? Is it the period right after a workout? The night after a workout? The day after a workout? The night of the next day?

and why?

every day, every hour, every week. your body is constantly repairing itself and growing.

post-workout nutrition and sleep are important, yes, but they won't do jack for you if your other 5-6 meals of the day (every day) and overall sleep/active recovery patterns aren't in check.

 

[donjuanjovi]

I agree with Warboss in saying that every hour is important, although the post-workout meal is extremely important and often over looked.

 

[Labourer]

I train 3 times a week (weights) - with a days rest between workouts, to be honest you don't really need to do more than that, no point in over doing it, and you will soon see results, but as the previous posters have suggested, eat GOOD regular meals, 6 small meals a day including lots of veg , wholewheat pasta, skinless chicken breast and fruit, try getting between 2 to 3 litres of water per day, and eat breakfast, many people don't eat breakfast, Oat meal or shredded wheat is good, protein shakes 10 mins BEFORE or straight after a workout is advisable too, get plenty of sleep - the body does most of the recovery work during this period.

good luck in your training!

 

[arlanda]

I've seen many people claim that the muscle growth is taking place usually up to 48 hours after the workout.

 

[Warboss Alex]

I've seen many people claim that the muscle growth is taking place usually up to 48 hours after the workout.

going by that, we should only really eat 48 hours after we work out..

muscle repair and growth happens all the time, hence a constant need for nutrients.

donjuanjovi: I agree that post-workout nutrition is important but I'd rather people skipped it entirely and made sure that their other 5-6 meals of the day were perfect.. rather than the opposite. (extreme example but it makes the point)

 

[manuva]

I've seen many people claim that the muscle growth is taking place usually up to 48 hours after the workout.

Research indicates your muscles can still be supercompensating up to 3 weeks after a heavy strength workout.

 

[Warboss Alex]

Research indicates your muscles can still be supercompensating up to 3 weeks after a heavy strength workout.

hence why, if you take a week or two completely off and only do cardio (and continue to eat well) you can come back to the gym stronger after the break..

 

[Road Demon]

Within the first 30 minutes of ending the workout! The muscle is primed from exercise take up carbohydrate and amino acids at a maximal rate.

A quality recovery drink with 4:1 ratio of Carbohydrate to Protein is best.
I would suggest 1.5-2.0 grams CHO per kg body weight and .5 gram protein (whey) per kg body weight in recovery drink that contains 500-1000 mg sodium per liter. Add in some antioxidants vit C and E, some glutamine, and some BCAAs. That what the science says works!

Products such as Endurox and Cliffshot recovery fit that bill. Powerbar Performance Recovery is also good, but lacks the antioxidants and glutamine.

Try to stay away from the stuff that adds 25 different kinds of UNPROVEN pixie dust compounds in it.

Follow up with a normal meal. Eat several small meals a day with bias toward complex whole grain carbohydates and SOME high quality animal protien.

fyi: Most of you weight training guys DO NOT require more than 2.0 grams of protein per kg of body weight per day to maintain a positive nitrogen balance! The excess protein is de-aminated and dumped into aerobic respiration pathways. The liver and kidneys must work over time to process the extra nitrogen from the amine groups...to excrete it as urea. If you disagree please find me the peer reviewed scientific studies that suggest very high levels of protein that is required by weight training athletes.

 

[Warboss Alex]

Within the first 30 minutes of ending the workout! The muscle is primed from exercise take up carbohydrate and amino acids at a maximal rate.

A quality recovery drink with 4:1 ratio of Carbohydrate to Protein is best.
I would suggest 1.5-2.0 grams CHO per kg body weight and .5 gram protein (whey) per kg body weight in recovery drink that contains 500-1000 mg sodium per liter. Add in some antioxidants vit C and E, some glutamine, and some BCAAs. That what the science says works!

THAT'S PROBABLY OPTIMAL BUT ONLY IF YOU CAN AFFORD ALL THAT

Products such as Endurox and Cliffshot recovery fit that bill. Powerbar Performance Recovery is also good, but lacks the antioxidants and glutamine.

GENERIC PRODUCTS WOULD BE CHEAPER, LOL. IF YOU CAN AFFORD THESE THOUGH GO FOR IT, WILL BE MORE CONVENIENT

Try to stay away from the stuff that adds 25 different kinds of UNPROVEN pixie dust compounds in it.

Follow up with a normal meal. Eat several small meals a day with bias toward complex whole grain carbohydates and SOME high quality animal protien.

fyi: Most of you weight training guys DO NOT require more than 2.0 grams of protein per kg of body weight per day to maintain a positive nitrogen balance! The excess protein is de-aminated and dumped into aerobic respiration pathways. The liver and kidneys must work over time to process the extra nitrogen from the amine groups...to excrete it as urea. If you disagree please find me the peer reviewed scientific studies that suggest very high levels of protein that is required by weight training athletes.

*YAWN* WHATEVER, BUD. TO EACH THEIR OWN. I'LL STICK WITH GAINING 30-40LBS A YEAR ON 2G PROTEIN, YOU STICK WITH WHAT YOU WANT.

...

 

[Throttle]

oh dear God here we go with the protein wars again. Somebody call Kofi Annan, we need a cease fire here...

 

[Warboss Alex]

hey! I'm being reasonable here! lol!

 

[Warboss Alex]

I don't have a problem with people questioning protein intake. It's a fair point, no-one wants to waste their time or damage their health, fair enough. My issue is with people who look to studies and research because that is the LAZY way. People are always looking for a shortcut and refuse to put in some hard work and self-experimentation.

Who's going to forcefeed themselves 2g of protein per lb when they can find a lab abstract saying that less than half that amount is sufficient?

PEOPLE WANT THINGS BY YESTERDAY, that is my beef.

Because it's my firm belief that no-one on this board who preaches anything less than 1.5g per lb bodyweight has ever broken 200-220lbs without chemical assistance or great genetics or both.

For all those guys saying 1.8g per kg or whatever - IF YOU HAVE THE BALLS, try doubling your protein (and your water/fibre intake) and keep on with your routine. Try that for six months and tell me your results. Yes it's damn hard to get in that much protein consistently, and it's because people pvssy out of doing some serious eating that they remain stagnant. Is it easy to load on carbs? Sure - I can go through a whole loaf of bread or a lb of oatmeal in a sitting. Is it easy to load on protein? No way. Even drinking it is a challenge.

People hide behind science because they're afraid of doing some hard work, whether it's a 20 rep squat ("But I don't want big and bulky legs!") - they will find a study saying unilateral leg extensions activate more fibres so will do these instead - or eating 2g protien ("But the body can't use that much! I cite reference 324238492839403248328409328483290483298432!").