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Learn how to
help your
body recover
faster from
a tough
workout.
By Josh
Henkins, Bsc.
Exercise
Science at
Bodybuilding.com
We have all
heard the
expression
"people grow
outside the
gym not
inside."
However,
what does
this really
mean, it
means that
recovery
from
training is
where one
achieves all
their
results. In
the last few
years
post-workout
nutrition
has gained
significant
attention
because
researchers
have found
the body is
most apt to
absorb
nutrients
after one
trains. This
post-workout
meal helps
the body in
increasing
protein
synthesis,
creating
more of an
anabolic
state, and
making the
most of the
bodies
desire to
repair
itself. Is
this all we
can do to
promote the
recovery
process and
take full
advantage of
our rest
time between
training
sessions?
The simple
answer is
no, there is
so much more
we can do to
help our
recovery
which in
turn will
lead to
better gains
in training.
While
examining
some of the
more popular
methods of
recovery
hopefully
many of you
will be able
to feel
better and
to train
harder.
During
Training
General
Physical
Preparation
(GPP): This
is now
becoming a
more common
training
method in
programs
even though
it has been
part of
periodization
models for
decades. GPP
is intended
to provide
balanced
physical
conditioning
in
endurance,
strength,
speed,
flexibility,
and other
basic
factors of
fitness (Siff,
2000). In
general GPP
is low
intensity
training and
can be
performed in
a variety of
activities.
These
activities
can fall
into the
categories
of weighted
GPP and
unweighted
GPP.
Examples of
weighted GPP
are
wheelbarrow
pushes,
farmer's
walks, sled
dragging,
and tire
flips.
Unweighted
GPP could
involve body
calisthenics
such as
jumping
jacks, split
shuffles,
mountain
climbers,
burpees, and
even jump
rope skips.
Besides the
benefits
mentioned
earlier, GPP
helps
improve work
capacity and
assist in
recovery. It
is a shame
that so many
people have
very low
levels of
GPP and
could
greatly
benefit from
improving
their
current
levels.
Nutrition:
There is
some
evidence
that
drinking
specific
formulations
during a
workout can
enhance the
training
effect.
Nutritional/supplement
experts such
as Dr. Eric
Serrano and
Dr. Mauro
DiPasquale
have found
great
success in
using Branch
Chain Amino
Acids (BCAA)
and
Glutamine
during
training. To
explain the
great
benefit of
BCAAs I
would like
to quote
Kelly
Baggett from
her article
"BCAA
Supplementation
for
Athletes."
"The BCAA's
are special
because they
aren't
significantly
broken down
in the liver
and this
results in
release of
the BCAA's
from the
liver into
circulation.
Skeletal
muscles,
however, are
able to
break down
the BCAA's
for energy
and will do
so during
increased
energy needs
such as
starvation,
trauma, or
exercise.
During
resting
periods when
other fuel
sources,
such as
carbohydrates
and fats,
are
available
they spare
the BCAA's
from
oxidation,
leaving them
available
for use in
protein
synthesis
which is
what you
want them to
do - serve
you by
building
muscle. The
important
thing is
that
although
BCAA's
account for
only about
20% of the
total amino
acids in a
protein meal
they account
for 50-90%
of the total
amino acids
released
into general
circulation
to be taken
up by the
muscles.
BCAA's are
the most
abundant
amino acids
incorporated
into muscle
protein and
make up 1/3
of this
muscle. They
are also
heavily
catabolized
(broken down
and used for
energy)
during
exercise.
These 2
reasons plus
the fact
that the
body can't
make it's
own BCAA's
increases
the need for
BCAA's for
athletes."
Glutamine is
the other
component of
this
formula.
Glutamine is
known to
have
benefits
such as
sparing lean
body mass
during
stress,
improving
the immune
system, and
increasing
growth
hormone
levels.
These are
great
supplements
taken
separately,
but seem to
have a
synergistic
effect when
taken
together.
The problem
in the past
had to do
with the
dosage of
BCAAs. To
get the
desired
effect you
must take a
significant
dosage of
BCAAs.
Fortunately,
two
companies
have come
out with
powders that
combine
BCAAs and
glutamine. I
do not
receive any
money for
promoting
these
products,
but being
able to pass
along
information
that I have
found
extremely
beneficial
is the most
help I could
provide. ICE
by Xtreme
Formulations
or GlutaCene
by PRD are
both great
tasting and
very
effective
products.
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