I would like to add to ML's excellent post, that if you're experiencing fatigue as well as strains, you probably aren't giving your body enough rest time between workouts for your muscle fibers to repair. The right amount of exercise will keep our bodies fit and healthy, too much exercise (over training) can lead to a weakened immune system as well as an increased risk for injury.
Fatigue says you're not getting enough rest. Strains indicate the possibility of an over use injury developing. I agree that you may want to have a professional go over your routine to see where the issue could be. It may just be you did too much too soon for your body to handle. In which case, I too am going to encourage you to take those workouts batch a notch or two. You don't have to kill yourself to be healthy.
As far as post workout fuel, this is going to vary from person to person. You might consider a PRE-workout snack as well as a post workout snack depending on how vigorous your workouts are. If you run a 10K, you'll find that many races will have a pint of chocolate milk for the runners who come over the finish line. Chocolate milk has the right breakdown of carbs, fat and protein to refuel your body.
There has been a lot of research that suggests that drinking a pint of chocolate milk is all a person needs post (vigorous) workout.
You certainly don't need supplements if you are eating a balanced and nutritious diet. The food you eat should be the fuel you use to replenish after a workout. So, I would ask you what types of foods you've been eating. It may be that you're not eating enough to sustain your workouts.
The most that I usually need to do is re-hydrate (water or an electrolyte solution if I really worked hard, I like Nuun tablets) and eat some quality food (protein, some carbs, and a little fat). I don't think that there is evidence (peer reviewed) to support the use of supplements in helping you recover from workouts. Muscle strains are most likely do to a break down in form due to over use. Muscle fatigue is easily recovered from by proper rest and refueling.
Fatigue and strains are an indication that your training program is wrong, rather than needing a supplement. Either you are pushing too hard, too soon, or a poorly designed program is not building the specific strength and flexibility that you need for your activity.
With a balanced diet, the body also generally gets all it needs from food, and shouldn't need a supplement. After a 30 minute workout, all you really need is water. After a 45-60 minute workout, you may need to think about refueling your body with a snack - ideally a combination of carbs and protein. In warm conditions (but less so cool), you may need to think about electrolyte replacement after a 2 hour workout. For 3 hour workouts, then you may need to think about eating to refuel DURING your workout. Sports drinks are one possibility, but a handful of jellybeans have a similar effect.
The need for fancy supplements is largely marketing hype - don't get sucked in.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (0)
7/29/14 12:58 A
Well you definately don't wanna push things past your comfort zone, thats how you get irreversible problems. I did that when I first started lifted, now I can hardly do should press. I do have a couple of suggestions for you, if you are interested in lookin at em.
The first is called O2 gold: This was recommended to be by a buddy that manages a crossfit gym and he swears by it. This enhances the body's use of oxygen, letting you prolong aerobic exercise. It even helps fuel muscle recovery and endurance.(this part really sounds like what you need)
The other thing I would recommend, this isn't neccesarily used right after an intense exercise but its worth looking at :
Nightime Recovery: Improves your body's natural ability to recover, repair and rejuevenate while you sleep. So if you are working out day after day, this could help your muscles get rested up and ready for the next day of workouts.
This is the link you can find the supplements I mentioned: https : / / w w w .advocare.co m/140748679 Just go to the store and search around for them.
If those don't look good for you then, feel free to check out the rest of the site. But those would be the ones I'd think you'd need. Anyway, good look on finding something. Stay motivated, stick to your goals, and never quit!
Fitness Minutes: (0)
7/28/14 10:20 P
When I do an exercise, I make sure that I make the most of it! Sometimes, I push it to the extreme. I didn't worry of the possible outcome like strains and fatigues. I got an advice from a friend that I can take a health supplement that will help me recover faster after an intense training from exercise, sports and other physical activities. Can you share yours?
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