Recovery, recovery, recovery...

[runner05]

I guess I'm gonna' have to admit to getting older 'cuz it seems hard to "bounce back"...

I posted this earlier in the female supplement section, but with no response, so I'm hoping someone in the O35 will give me their opinion...

I am currently training for a half marathon in May. I am running about 30 miles each week now w/ my longer run on Sunday. I am also doing a couple of 30min wo's at the gym each wk, mostly working abs, back, and uppers, as well as more ab/back ex's at home a couple of other eves.

My diet is primarily 1800-1900 calories of 40/40/20, utilizing whey protein shakes after my runs, which are usually in the early evening (5pm).

My question here is whether I should be supplementing with something more to help with muscle recovery. I do always take Mondays "off", as my long run is on Sunday and I'm usually kinda' sore after that one. I don't want to be doing any muscle damage or losing any as I go, but I need to continue the running and training. WO's are going OK though, as I don't push those quite as hard.

I have been reading on the possible use of BCAA's and maybe creatine to help with recovery? Can I get your suggestions on these or maybe something better for me?

Thanks in avance!

[Bando]

Originally Posted by runner05

I guess I'm gonna' have to admit to getting older 'cuz it seems hard to "bounce back"...

I posted this earlier in the female supplement section, but with no response, so I'm hoping someone in the O35 will give me their opinion...

I am currently training for a half marathon in May. I am running about 30 miles each week now w/ my longer run on Sunday. I am also doing a couple of 30min wo's at the gym each wk, mostly working abs, back, and uppers, as well as more ab/back ex's at home a couple of other eves.

My diet is primarily 1800-1900 calories of 40/40/20, utilizing whey protein shakes after my runs, which are usually in the early evening (5pm).

My question here is whether I should be supplementing with something more to help with muscle recovery. I do always take Mondays "off", as my long run is on Sunday and I'm usually kinda' sore after that one. I don't want to be doing any muscle damage or losing any as I go, but I need to continue the running and training. WO's are going OK though, as I don't push those quite as hard.

I have been reading on the possible use of BCAA's and maybe creatine to help with recovery? Can I get your suggestions on these or maybe something better for me?

Thanks in avance!

When I'm having a rough day upping my glutamine intake seems to help. I don't work the same set of muscles everyday for 6 days straight though. I'm not sure how you train for a 1/2 marathon, but for my wimpy little 5K I've been running every other or every third day.

[PLANETGETLOW]

Glutamine will make a difference but mainly the BCAA's from a good protein supplement.

[runner05]

Originally Posted by Bando

When I'm having a rough day upping my glutamine intake seems to help. I don't work the same set of muscles everyday for 6 days straight though. I'm not sure how you train for a 1/2 marathon, but for my wimpy little 5K I've been running every other or every third day.

I am now running - trying to stay at a 10min mile or slower - 4-5 miles 5 days each week, next Sunday will be a 9 mile day (uping that by 1 mile each wk), and Monday totally "off". I try to go to the gym on Mondays and Thursdays doing the weights and continue with ab and back strengthening at home on Wednesdays and Saturdays.

Your glutamine seems to help... when/how is this best used for benefit? What are you using? Suggestions, please?

[runner05]

Originally Posted by PLANETGETLOW

Glutamine will make a difference but mainly the BCAA's from a good protein supplement.

I am using ON Gold Standard Whey, which I believe does have some BCAA's already. And, I am trying to take that soon after running.

[ntrllftr]

Originally Posted by runner05

I am now running - trying to stay at a 10min mile or slower - 4-5 miles 5 days each week, next Sunday will be a 9 mile day (uping that by 1 mile each wk), and Monday totally "off". I try to go to the gym on Mondays and Thursdays doing the weights and continue with ab and back strengthening at home on Wednesdays and Saturdays.

Your glutamine seems to help... when/how is this best used for benefit? What are you using? Suggestions, please?

5 grams in the morning when I wake up

5 grams with my meal post workout and

3 grams when I go to bed.

This is what I do anyway. I am not sure if it effects on women differently. You may want to do a little research. Just like if women eat too much protein they seem to bloat more so then men.

[Bando]

Originally Posted by runner05

Your glutamine seems to help... when/how is this best used for benefit? What are you using? Suggestions, please?

I normally take 600 mg per day 1/2 hour before workout. As the result of a devastating workout yesterday, today I'll take an additional 1200 mg in two tablets over the rest of the day. I'd rather not get into recommending brands..

[FitIron]

Originally Posted by runner05

I guess I'm gonna' have to admit to getting older 'cuz it seems hard to "bounce back"...

I posted this earlier in the female supplement section, but with no response, so I'm hoping someone in the O35 will give me their opinion...

I am currently training for a half marathon in May. I am running about 30 miles each week now w/ my longer run on Sunday. I am also doing a couple of 30min wo's at the gym each wk, mostly working abs, back, and uppers, as well as more ab/back ex's at home a couple of other eves.

My diet is primarily 1800-1900 calories of 40/40/20, utilizing whey protein shakes after my runs, which are usually in the early evening (5pm).

My question here is whether I should be supplementing with something more to help with muscle recovery. I do always take Mondays "off", as my long run is on Sunday and I'm usually kinda' sore after that one. I don't want to be doing any muscle damage or losing any as I go, but I need to continue the running and training. WO's are going OK though, as I don't push those quite as hard.

I have been reading on the possible use of BCAA's and maybe creatine to help with recovery? Can I get your suggestions on these or maybe something better for me?

Thanks in avance!

I've used glutamine, creatine and WPI.

For me however, the hands down best recovery supp has been BCAA's.

I've also tried a couple of different ones, but XTEND from Scivation worked best.

Not to mention is taste great and dissolves very well....

Edit

I use ON Whey as well, and while there are BCAA's in the compound I would not consider it enough to properly enhance muscle recovery...

[PLANETGETLOW]

Originally Posted by runner05

I am using ON Gold Standard Whey, which I believe does have some BCAA's already. And, I am trying to take that soon after running.

Yes, ON has them but you might want to consider a slightly higher doseage since you're a runner.

[5krunner]

I add an extra 5g of L-Glutamine to each of my three Gold Standard protein shakes taken throughout the day. Also, I have been taking Purple Wraath on the days that I run about an hour before. This has given me some incredible stamina on my runs especially when I get 2-3 miles into it. I am currently cycling my creatine and have had some of my better runs while not taking it for whatever reason I'm not sure.

[dbx]

Originally Posted by runner05

I have been reading on the possible use of BCAA's and maybe creatine to help with recovery? Can I get your suggestions on these or maybe something better for me?

You would do well to use BCAAs. And while it's expensive with flavoring, I've been using Xtend for nearly 3yrs now. I use it before, and immediately after running. You can also buy BCAAs in bulk which is much cheaper than Xtend. Xtend already has L-glutamine in it, as well as B6 and citruline malate.

Never being one to shy away from conventional wisdom, I stopped buying L-Glutamine separately over 2yrs ago (and could care less that it's in Xtend). After doing my own research on it, I believe it is all but worthless when taken in conventional doses. Ironically enough, one study showed that introducing very large doses via IV only showed to benefit runners by decreasing their chances of lung infections. Many people here swear by it, but my own research (that I chose to sign on to) doesn't bear out any benefit by conventional use of it. In other words, placebo effect. Again, this is my personal finding and conclusion.

[Pretty Hardcore]

Are you eating enough? Recovery has a lot to do with nutrition and rest, supplements may help, but look at your diet first.

You need to feed your body after a run with carbohydrates and protein. Your body is begging for replenishment to help your body recover and to be strong for the next run.

Half marathons are so much fun, I love the distance. Good luck with your training.

[runner05]

Originally Posted by Fit_Focus

Are you eating enough? Recovery has a lot to do with nutrition and rest, supplements may help, but look at your diet first.

You need to feed your body after a run with carbohydrates and protein. Your body is begging for replenishment to help your body recover and to be strong for the next run.

Half marathons are so much fun, I love the distance. Good luck with your training.

I have to admit that I've been terrible at the whole nutrition thing. But, have been watching it very carefully for about a month - keeping my macronutrients at 40/40/20 and my calories between 1800-1900 each day. My weight was up, down, up and is now down again. In the beginning, I felt like I was eating all the time to get that many calories in (with the right foods). I'm assuming my body/metabolism needed time to adjust to the eating right. However, it's getting much easier and, although the scale is slow to come down, I think I can actually see a bit of a difference in the mirror, and my measurements are down a bit. I took my first pics the third week in March and so I think I'll wait an entire month before taking them again.

It seems there are many different ways of calculation, but I "think" I'm probably burning about 2400-2500 calories or so each day?

What are your thoughts? Am I eating right to be able to lose this excess fat? Seems, before I started this a month ago, I could eat whatever crap I wanted to and it didn't seem to make a difference. Then, when eating better, my scale started to fluxuate, as I've stated above. So, I'm concerned now that I'm eating what I should, but I'm not sure what else to do.

And, I definitely think I want to try the BCAA's before and after running to help with my recovery. Not sure about the creatine though... What would be my benefit there? Or do the two work best together?

[FitIron]

Originally Posted by dbx

You would do well to use BCAAs. And while it's expensive with flavoring, I've been using Xtend for nearly 3yrs now. I use it before, and immediately after running. You can also buy BCAAs in bulk which is much cheaper than Xtend. Xtend already has L-glutamine in it, as well as B6 and citruline malate.

Never being one to shy away from conventional wisdom, I stopped buying L-Glutamine separately over 2yrs ago (and could care less that it's in Xtend). After doing my own research on it, I believe it is all but worthless when taken in conventional doses. Ironically enough, one study showed that introducing very large doses via IV only showed to benefit runners by decreasing their chances of lung infections. Many people here swear by it, but my own research (that I chose to sign on to) doesn't bear out any benefit by conventional use of it. In other words, placebo effect. Again, this is my personal finding and conclusion.

Originally Posted by Fit_Focus

Are you eating enough? Recovery has a lot to do with nutrition and rest, supplements may help, but look at your diet first.

You need to feed your body after a run with carbohydrates and protein. Your body is begging for replenishment to help your body recover and to be strong for the next run.

Half marathons are so much fun, I love the distance. Good luck with your training.

Both are excellent points...!!!

[5krunner]

Nutrition, sleep and proper hydration throughout the day are all keys to quick recovery IMO. The benefits of L-Glutamine for me have been overwhelming. I have been taking it now for around 14 months and know for a fact it has not only helped in my recovery after long runs but also in giving my immune system a big boost and more importantly it has had a positive effect on helping put my ulcerative colitis into remission. My experience with this sup says "No placebo effect" for me. Just my point of view.

[Pretty Hardcore]

Originally Posted by runner05

I have to admit that I've been terrible at the whole nutrition thing. But, have been watching it very carefully for about a month - keeping my macronutrients at 40/40/20 and my calories between 1800-1900 each day. My weight was up, down, up and is now down again. In the beginning, I felt like I was eating all the time to get that many calories in (with the right foods). I'm assuming my body/metabolism needed time to adjust to the eating right. However, it's getting much easier and, although the scale is slow to come down, I think I can actually see a bit of a difference in the mirror, and my measurements are down a bit. I took my first pics the third week in March and so I think I'll wait an entire month before taking them again.

It seems there are many different ways of calculation, but I "think" I'm probably burning about 2400-2500 calories or so each day?

What are your thoughts? Am I eating right to be able to lose this excess fat? Seems, before I started this a month ago, I could eat whatever crap I wanted to and it didn't seem to make a difference. Then, when eating better, my scale started to fluxuate, as I've stated above. So, I'm concerned now that I'm eating what I should, but I'm not sure what else to do.

And, I definitely think I want to try the BCAA's before and after running to help with my recovery. Not sure about the creatine though... What would be my benefit there? Or do the two work best together?

When I first started eating clean, I couldn't believe how much more I needed to eat. At first, I was eating around 1500 cals a day, shortly after, I needed to increase that to 1800, now I'm eating around 2000 to maintain my weight. By eating every two to three hours, your metabolism really starts to kick up, you may find that you need to increase your calories. Try increasing your cals by 100 to 200 per week and see if that helps your recovery. You should only have a 500 calorie deficit to lose a pound a week, any more and you could start to lose muscle.

I personally like 40/40/20, but during your training, you may want to try eating more carbs, everybody's different and you need to do some experimentation to see what's going to work for you.

You can probably hold off on the creatine until you are in mass building mode, after your half.

[runner05]

Originally Posted by Fit_Focus

When I first started eating clean, I couldn't believe how much more I needed to eat. At first, I was eating around 1500 cals a day, shortly after, I needed to increase that to 1800, now I'm eating around 2000 to maintain my weight. By eating every two to three hours, your metabolism really starts to kick up, you may find that you need to increase your calories. Try increasing your cals by 100 to 200 per week and see if that helps your recovery. You should only have a 500 calorie deficit to lose a pound a week, any more and you could start to lose muscle.

I personally like 40/40/20, but during your training, you may want to try eating more carbs, everybody's different and you need to do some experimentation to see what's going to work for you.

You can probably hold off on the creatine until you are in mass building mode, after your half.

I am eating every 2-3 hours at this point, but I'm afraid that if I kick it up anymore, I'll never see a decrease in weight (fat). I am following my calories (in and out) on fitday.com to ensure a 500-700/day calorie deficit, which I think really SHOULD be showing me a fat loss... but it is SOOO painfully slow. Am I just impatient? Or, should I first tweak my macros to see if that makes a difference? I really feel I need to lose some bodyfat right now to make my runs better.

I like the idea of holding off on the creatine and just going w/ the BCAA's to help w/ the recovery process right now. I think... if I just change one thing at a time, I'll know what, if anything, is making a true difference.

You all are a Godsend!! Thanks!

[Pretty Hardcore]

Originally Posted by runner05

I am eating every 2-3 hours at this point, but I'm afraid that if I kick it up anymore, I'll never see a decrease in weight (fat). I am following my calories (in and out) on fitday.com to ensure a 500-700/day calorie deficit, which I think really SHOULD be showing me a fat loss... but it is SOOO painfully slow. Am I just impatient? Or, should I first tweak my macros to see if that makes a difference? I really feel I need to lose some bodyfat right now to make my runs better.

I like the idea of holding off on the creatine and just going w/ the BCAA's to help w/ the recovery process right now. I think... if I just change one thing at a time, I'll know what, if anything, is making a true difference.

You all are a Godsend!! Thanks!

I know how frustrating it can be to balance all of this out. My first thought is to up the carbs, carbs provide fuel to your muscles and will help with recovery, also after your long run on the weekend, eat more than your usual 1900 calories, you may also want to add another rest day - just walking or take it completely off.
The other thing is the possibility that you are in too much of a caloric deficit and may need to up the cals some. If your body is not getting enough nutrition and you metabolism slows down, it makes it difficult to lose weight.
Just my opinion - Hope it helps.