Speeding up recovery time

[ONE TWO THREE FOUR FIVE]

Hi Guys,

I was wondering if anyone can recommend anything to help me improve recovery time between doing weight lifting in the morning and Judo in the evening about 10-11 hours after I finish in the gym? I'm following and seeing great results from the Starting Strength program but the problem is that I can only make the gym in the morning on Monday, Wednesday and Friday and I have Judo on Monday, Friday and Sunday. I can still perform OK-ish at Judo after hititng the weights in the morning but when I have had to miss a gym session in the morning my performance has been notably better.

At the moment I am wondering what sort of things might be useful in trying to speed up my recovery a bit? Sleeping enough at night is an obvious one but I was wondering what else might help, stretching (As oposed to cooling down on a rower), protein shakes or other supliments, propoer nutrition or anything else like that?

Whilst I'm at it I was wondering if theres anything I can eat a few hours before Judo that might get my energy levels up a bit? tend to go Wake up -> Gym -> Work -> Judo with no time between them and I can feel like I have no energy before Judo which makes me want to skip it a bit. I really love trainning, it's just hard sometimes to fight the urge to go home and laze around on the couch after a 10 hour work day with the gym before it. (I know, I know, stop whinning and train tongue.gif ).

If anyone has any helpful tips I'd love to hear them,

Stephen

[sochin101]

Glutamine.
It aids recovery.
Not cheap, though.

[Kentucky Fried Chokin]

Assuming you´re eating well and getting enough sleep, I recommend you check out the thread on Tactical Nutrition´s Èxplosive Endurance (not french, but this damn Brazilian keyboard).

[SunTzu]

Supposedly light stretching can help reduce soreness. Also consider hot/cold showers. Nothing beats good eats and lots of sleep though.

[Teh El Macho]

To the OP, check the sticky threads, in particular the one on supplements.

As sochin said, glutamine helps (at least it has had for me). 10g to 20g a day, anything else won't cut it.

In addition to that, vitamin C, at least 300mg 2-3 hours before training (and ideally 1,000mg a day.)

BCAAs and megaloads of vitamin B complex are other things to look into.

Finally, I personally recommend Tactical Nutrition's product, "Explosive Endurance". That's some good **** right there, something worth investing, specially if you are over 30.

[CoffeeFan]

I would definitely recommend stretching as part of your cool down. It will help with recovery and preventing DOMS. I've also found that taking a 15-30 minute nap in the afternoon really helps with my energy level come evening class. Of course that's not always possible, depending on what your schedule is like

[Fighting Cephalopod]

1) How much do you weigh
2) How many calories do you eat per day, and what's the protein/carbs/fat breakdown
3) How much sleep do you get a night?

[LI GUY 1]

Glutamine.
It aids recovery.
Not cheap, though.

???

1,000g for $25. At 20g a day that is 50 day supply there.

Also, creatine and beta alanine help and are dirt cheap as well.

[sochin101]

???

1,000g for $25. At 20g a day that is 50 day supply there.

I usually pay about £20 for 1000g powder... but some places charge that for 500g.

Also, sometimes I buy it in pill form (for convenience) which works out much more pricey.

[LI GUY 1]

bulknutrition.com has it at the price I quoted, but shipping might suck for you. I just buy powders and mix it in a bit of instant iced tea, works well for creatine/beta alanine.

Bulk powders all the way, pills are too expensive and you need a ton to get a decent dose.