Get nutrition in you immediately after training, nonfat chocolate milk is best.
Stretching after your workout is generally considered to be better than before.
I love using "jow" for bruises, joint inflammation etc.
I dislike Tiger Balm, Bengay etc. personally.
Fish oil has been shown to have an anti-inflammatory effect and may be a viable alternative to NSAIDs.
Not to derail but lactic acid is "gone" on it's own in around 2 hrs.
Massage; decreases cortisol/increases seratonin and dopamine, has an anti inflammatory effect and increases production of mitochondria, but doesn't affect lactic acid levels.
Branch Chain Amino Acids
You can get it on it's own or as part of other protein powders.
That stuff is magical.
Sweet! A topic I can help out with. Training 2 or 3 times a week can be hard at first. 2 or 3 times a day always sucks. Here's things I do
Minimum 8 hours sleep. More is better, naps are great too.
Nutrition! You need to be eating the proper amounts of good, whole foods
Supplements. BCAA, glucosamine, multi V/M, fish oil, magnesium. These are what I use
Contrast showers. 60 seconds hot enough to cry, 30 seconds cold enough to cry. Repeat 4-5 times. ease into these
epsom salt baths. 30 minutes, nice and hot
Massage. Doing it yourself is an option when you can't afford a professional.
Rub a535 can help, same with "jow"
Ice everything that hurts
Time off never hurts either. At least 1 day off a week, and a week off every couple months won't really set you back
keep training hard, your body does adapt.
Don't forget water too! 3L is my minimum, but I always end up with more
Last edited by CoreyLautischer; 2/14/2012 12:40am at .
Reason: Forgot H2O