Okay. I love my training. Tonight, I went 2.5 hours. One hour kajukenbo. One and a half hours judo jiu-jitsu. Now I'm sore. In fact, my collar hurts but I can still move it. No more burning pain from earlier this evening. Here's my question: What do you people use to recover after a workout? I've already increased my chromium intake (chromium picolinate = 200 mcg; chromium chloride in a one-a-day vitamin = 120 mcg). I haven't increased potassium. I get 100 mg in a one-a-day vitamin. I think that's real low. Near the end of my sessions, my calves and sometimes my Serratus posterior inferior (my ribs) and the lumbar region cramp. I think that might be dehydration. I try to minimize my carb intake for health reasons and trying to drop a little more weight to get faster. Any tips, training ideas, suggestions?
2006-07-20 19:52:14 · 8 answers · asked by ntoriano 4 in Sports ➔ Martial Arts
Cramps can be caused by dehydration, and also low electrolytes...potassium, calcium, magnesium, sodium.
You need a little bit of carbs and sodium to absorb water.
Ice baths will work great for you, compress really sore areas
2006-07-20 19:58:24 · answer #1 · answered by selidus 2 · 1⤊ 0⤋
Post workout nutrition is important, and easy. I use the same post workout shake for jiu jitsu as I do for my weight training. The article below explains its importance and how to make it. I combine one scoop of whey protein with about 2 and half scoops of Gatorade. That results to about 25 grams of protein and 50-60 grams of carbs. The carbs are more subjective because I try measure the half scoop by eye.
Don't worry about the carbs in post workout nutrition. According to a number of articles I've read your body is better suited to handle them post workout. I actually take one of these shakes before my workouts and another after with a bit of creatine added in. The rest of my diet is relatively low carb.
Another thing you can do to improve your workouts and recovery is to follow Berardi's 7 habits (second link). They are just guidelines and can be applied to almost any diet. I've had a lot of energy since I started following them, and my weight has actually started dropping even though I'm eating more now.
2006-07-20 23:48:00 · answer #2 · answered by swingtrader912 4 · 0⤊ 0⤋
Yeah Man be sure to get like 7 to 8 hours of sleep! Thats real important because your nervous system needs to rest in order for your body to give 85% of its energy and attention to recover. You don't need that much carbs really but you need a healthy portion of it for sure. Protien also get a healthy portion of that. ah if your in that much pain R.I.C.E Rest Ice Constriction Elevation of your legs or arms for recovery and heat after a while. Ice on a hit or kick in the first 15 minutes to reduce swelling. The best thing for you to do is to reduce your injuries to keep your daily routine consistant. Consistancy is everything for conditioning your body and for anything in this type of sport. Hmmmm I have been meaning to research on a good multi vitamin because the theory for vitamins is you get what you buy. Email me at Kickassboxer1@yahoo.com and i will get back to you on that. Also dont forget 500mg of Calcium citrate with magnesium of about 40mg will help your bones. Eat alot of tuna because it has Omega 3 fatty acids or you can take a supplament vitamin for that if you don't like tuna :P I personaly eat it out of the can :) Food is Fuel!!!!!!!!!! not a pleasure unless you have that craving for something i tend to slip on that :P other than that play it safe dont get injured like i said and sleep! and most of all Have fun! I will hook you up with all the stuff you need to be taking. Oh and cramps are due to a deficiancy in potasium or it could also be that your are putting to much strain tensing up while training.
got the link :) this company will customize your multivitamin.
http://www.idealhealth.com/Custom-Multivitamin/Custom-Essentials.aspx
2006-07-20 20:40:05 · answer #3 · answered by Anonymous · 0⤊ 0⤋
You are seriously overdoing it! You need to cut down your work outs. Try shorter workouts for now and then work up to more alittle at a time. Also, be sure to do some warm up exercises and then some cool down exercises when your finished with your workouts. In the mean time try taking a hot bath with Epsom salts in it. And then (or before) ice down your sore muscles for short periods at a time. Even though you are enjoying your work outs if you dont tone them down a bit you could do serious damage to your body, and it could be permanent.
2006-07-20 20:03:31 · answer #4 · answered by firedup 6 · 0⤊ 0⤋
Every time I have had problem with cramps,(usually calf/foot,etc.)
the answer was calcium/mag too low in my system.
I hope there is a health food store in your area with a doctor on
staff.There is in my area.
In these modern times perhaps googleing calcium and cramps will net some answers.Remember Mag is needed for calcium to do it's thing.
Every time I have used this it worked.
If you are having a hard time to get to sleep,you are "over training"
Be careful not to "over train"
Take care,Good Luck!
2006-07-20 20:09:12 · answer #5 · answered by ? 6 · 0⤊ 0⤋
Stretching and sleeping helps. After a good workout, stretching is a good cooldown for your muscle to heal.
2006-07-21 07:03:51 · answer #6 · answered by gerlooser 3 · 0⤊ 0⤋
Creatine will help your muscles recover quicker.
2006-07-20 22:37:51 · answer #7 · answered by Anonymous · 0⤊ 0⤋
put a band aid on it
2006-07-20 20:41:31 · answer #8 · answered by Anonymous · 0⤊ 0⤋