Recovery Supplements (muscle, lifting, bodybuilder, drink)

[Airborneguy]

I’m no bodybuilder but I do lift heavy 5 days a week and my routine includes compound movements like squats, deadlifts and various cleans. I’m a little over 40 and have noticed myself taking longer to recover from tougher workouts than in the past. I did some research into recovery agents and settled on a product that provides BCAAs, glutamine and creatine with a few vitamins and black pepper extract as well.

Does anyone have any experience with products like this one? Positive? Negative?

[McBain II]

BCAAs are good but if you are getting adequate protein intake (~1 gram per pound of LBM) you should already be getting enough. Individual supplementation beyond that usually has little if any benefit. Creatine is one of the few supplements that really works and almost everyone should be taking. Beta alanine is also useful and appears to be synergistic with creatine.

Truthfully though, I’ve found the best way to increase recovery is with smart programming of my training and good, quality sleep.

[Florida2014]

A good post workout shake with protein, creatine and BCAAs mixed in will help. Honestly in your 40s recovery takes longer and sometimes you need to try and space out heavy lifts to not overload yourself.

I also agree with McBain above, get a solid 8-9 hours of restful sleep, there is no better recovery than good ol' sleep.

[McBain II]

Also see this: https://examine.com/stacks/muscle-recovery/

[Chicago South Sider]

Lifting heavy 5 times a week seems a bit much unless you're training for a powerlifting competition.

[CaptainNJ]

i just make my own protein drink mix and throw in some creatine. ive never really had any recovery issues. i also lift heavy 5 days a week. not so heavy that i am pushing myself to the breaking point.

[Chicago South Sider]

I think my definition of lifting heavy is different than some other posters. Lifting heavy to me is at 85% of your max or more. There is no way you can do that consistently 5 days a week unless you are on steroids.

[Chicago South Sider]

Anyway, on topic I use protein powder, creatine, fish oil and a multi vitamin. These days I lift about 3 times a week.

[Airborneguy]

Originally Posted by Chicago South Sider

I think my definition of lifting heavy is different than some other posters. Lifting heavy to me is at 85% of your max or more. There is no way you can do that consistently 5 days a week unless you are on steroids.

I do lift at my max every day, but only one of my exercises. The rest I stick to 8-12 reps per set.

[Florida2014]

Recovery also means rest days. Honestly, I wish I'd taken this advice when I hit 40 but in your 40s you really should take 2-3 days off per week. I went mostly heavy and almost always 5-6 days a week until this year when my shoulder required surgery due to overuse.