Struggling to recover? Feeling sluggish, lazy and unmotivated?
If you followed last weeks post and still struggling, you may need some of the following.
Creatine is produced in the body in small quantities and is also found naturally in foods such as meat and fish. It’s stored in muscle cells, then used to power high-intensity muscle contraction – think short bursts such as a max-effort bench press or 100m sprint. With very limited supplies available, your body can’t always produce enough to fuel repeated high-intensity efforts, so taking it as a supplement will provide additional energy to muscles during workouts so you can train harder. It serves as a kind of back-up generator to boost your levels of adenosine triphosphate (ATP), your primary energy source during high-intensity exercise, enabling you to resist fatigue and recover quicker. A review of 22 studies into creatine found users can increase one-rep max strength by 5% and strength endurance by 14%. The bottom line is take around 4 -10g a day. Personally i take 5g everyday. There is alot of information on the internet about loading dosages and taking time off from using creatine although i dont and find it perfectly safe to continue to do so. Make sure you drink more water than normal.
Omega 3 Fatty Acids (Fish Oil) are probably one of the most commonly used supplements on the market today and for good reason. When high quality fish oil is taken in large enough amounts, it provides the biggest bang for the buck as far as supplements are concerned. Most people know about the improved cardiovascular health and function, improved lipid profiles (lower triglycerides), improved brain function and mental acuity, and its powerful anti-inflammatory properties without harmful side effects like over the counter products. Athletes and those with body composition goals can use up to 3,000 mg of fish oil, based on combined EPA & DHA spread out in 2-3 servings (it only lasts in the body about 8 hours)
The BCAAs are made up of three essential amino, leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. When utilised correctly, BCAAs are an extremely powerful supplement. They will help increase your muscle mass by increasing the rate of protein synthesis, in addition to preventing muscle loss during and after exercise. They can be taken at any time of the day to drip feed the muscles and aid recovery.
Vitamin D3 - The sunshine vitamin! There are a multitude of great reasons to take Vitamin D. The following are some of the top: bone health, muscle strength, better skin, blood level regulation, cardio-vascular health, anti-depression, immune function, and even prevention of cancer. Recommendations on dosages of Vitamin D3 can depend on various factors. The typical dose can range from 3,000 IU to 5,000 IU per day depending on how much sun you have in the area.
Your body uses large amounts of vitamin C to combat infections, colds, and disease. Vitamin C is also used by your body in all kinds of healing situations such as preventing cancer, healing wounds, and reducing damage from pollutants like drugs and cigarette smoke.
Tests also shows that vitamin C helps ease upper respiratory infections, reduce bronchial restriction, and impaired breathing with allergies and asthma. Most importantly, extra C improves healthy immune system functioning. Research also suggests that it creates healthy blood vessel functioning and helps keep arterial walls clear from blockage - which in turn reduces your risk of heart disease.
High levels of vitamin C also suppress your body's release of cortisone. Cortisone is a hormone released from your body whenever you are under stress. Cortisone ultimately decreases your testosterone levels and throws your body into a catabolic state (your body begins using your muscle for fuel).
"For weight lifters that are interested in putting on more muscle vitamin C could prove to be helpful in maintaining as much muscle as possible."
Personally, i add 1 x 1000mg orange effervescent tablet to 1 litre of water and consume throughout the day.