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Wisdom
February 14th, 2003, 03:04 PM
I've been increasing my swim workouts (currently up to 1hr 45min, 5 days a week). However with the increased time in the water I have found a corresponding difficulty in recovering after the work out.

I've seen a couple comments posted in the past about various supplements that can help you recover faster, etc., but I can't locate the posts now.

If you have some information on the subject I'd love to hear it.

Thanks,

pbsaurus
February 14th, 2003, 04:36 PM
Each February I do the February Fitness challenge and lately I do about 2.5 hours in the morning and about 1.25 hours around noon. I find that taking a multivitamin each morning followed by a pint of gatorade and a promax protein bar on the drive up, gets me ready for my workout. During the first workout I go through about 3-4 pints of gatorade with another 1-2 pints afterwards. I then head to work for a couple hours and usually eat an orange or two and usually some nuts and fresh veggies along with 1-2 pints of water. Right before my second workout I have a pint of gatorade and 1-2 pints of gatorade during the workout. I follow it up with about a pint of gatorade on the drive back to work. I'll snack on some more fruit and nuts and veggies until about 3pm and then eat a small lunch, usually with chicken in some form and some more veggies and an apple or banana. I will also consume about 2-4 more pints of water during this time. At about 6pm I'll have another orange and when I get home I'll eat a small dinner.

So in total I go through about a gallon of gatorade and another .75-1.0 gallon of water each day. Hyrdration is important.

Lexa
February 14th, 2003, 08:42 PM
not just what you eat, but when you eat is important. Articles from a variety of sources I have read say to eat carbs within 1/2 hour after the end of a workout. As well, be sure you have eaten a sufficient amount before workout to prevent "bonking". Carbs, again, are the food of choice. Of course, constant hydration throughout the day is key as well.

As far as supplements go, I am an ardent naysayer to protein powders, creatine, ephedrine, etc..... Proper nutrition is the key. If you are having trouble recovering, check a few basics:

1. are you getting enough food during the day? Your metabolism is higher for hours after a workout. Be sure to eat enough - don't use a stepped up workout load as a mechanism to lose weight.

2. ditto for sleep. Especially at masters' ages, we need more sleep for muscle fibres to repair.

3. You might try increasing your protein intake by 20 grams or so - which can be done by one extra meat or alternative serving a day and a couple extra glasses of milk or yoghurt.

4. Iron - if you don't eat red meat two to three times per week, consider an iron supplement.

Hope you find something that works! But if you don't perk up soon, consider cutting back yardage on some practices, intensity on others.

SearayPaul
February 20th, 2003, 01:55 PM
Lexa is correct!!!!!

I have seen numerous suppliements come and go over the years. There is no valid scientific evidence that I am aware that shows them to work. There is evidence that they work but not scientific evidence and there is a big difference between the two.

Currently modern medicine would agree with Lexa about proper diet, rest, and consideration of your age. In addition a good multiple vitamin MIGHT be a good idea as long term studies of Americans are beginning to show that out diet might not always be as good as we think. My wife has been participating in a SCIENTIFIC study since about 1980.

I would recommend an inexpensive multiply vitamin and that is it. Check with your pharmacist or doctor for a reputable brand. No since spending a fortune on vitamins etc when the money could get you a new pair of goggles.

I realize my views are not popular but I have seen so many supplements come and go over the years I can not begin to remember half of the names.

Just do as your mama told you. Get plenty of rest, eat 3 balanced meals a day, and use your common sense. If more people did these things the medical community would be a lot less busy.

Have a great day


Paul

laineybug
February 20th, 2003, 02:10 PM
I go to a doctor who is trained in both traditional medicine (he is an MD and has practiced traditional medicine for years) and alternative healing methods (homeopathic medicine, etc) About a year ago, he recommended that I take CLA. CLA is an essential fatty acid that helps build muscles (it is NOT a steroid!). I was very skeptical but tried it anyway. It did work for me. I kept my workout routine constant and in about six to eight weeks I could definately tell a difference in my muscle definition. I added more muscle in those six weeks than I had in the previous three or four months. Now I do have to tell you I don't have any 'scientific/objective' measurements of that, just my own sense of what my body was like before and after. It didn't make me bulk up or muscle bound, something I was really worried about. (LOL I still look like a woman) Whether or not using CLA would help you recover faster I do not know.
Lainey

Guppigirl
February 21st, 2003, 01:28 PM
Hi,

I agree with Lexa and SearayPaul. I do take a multivitamin daily to cover anything that might be lacking in my diet, but in my opinion, all those dietary supplements, (muscle building, fat burning, etc.) are for the most part bogus. Eat well balanced meals and stay rested!!!

Here is one of my favorite websites:
www.quackwatch.com

-GG

Gil
February 21st, 2003, 05:15 PM
I was a sports nutrition consultant for a state health department . I gave seminars for high school sports teams in a two county area. Main message...good nutrition and stay away from supplements!

laineybug
February 22nd, 2003, 09:27 AM
The argument that one needs to take a multvitimin even though a 'good balanced' diet is followed, also supports taking other dietary supplement. Who's to say that vitimins and minerals are the only thing missing in a 'good balanced' diet?

I wouldn't, however, take supplements based on the recommendation of a sales clerk at a health food store, or even a dietitian or nutritionist. The former being motivated by the need to make sales, the latter being motivated to perpetuate the governmental standard of the food pyrmid, which is now coming under serious fire. I would consult a doctor trained in the field of intergrative, or wholistic, medicine first. They are few and far between in this country, but common in other countries where herbal remedies are offered along with prescription medicines.

Lainey

"There are more things in heaven and earth than are dreamth of in you philosophy" Shakespear