daphne Posted February 20, 2011 Share Posted February 20, 2011 I've been doing a lot more training than normal to try to get back into shape. I joined a tennis team that's at a pretty competitive level and my foot speed was pretty bad in comparison to what it once was. I'm enjoying pretty high seratonin levels, but unfortunately I find myself being frequently fatigued. Any recommendations on how to recover better from rigorous training and workouts? I'm stretching to get the lactic acid off my muscles and that helps, but it's not cutting it. Link to post Share on other sites
tman666 Posted February 21, 2011 Share Posted February 21, 2011 Up your calorie intake, specifically, your protein intake and your post training carb intake. This doesn't mean go to the Chinese buffet after each workout, but make sure you're taking in enough nutrients. If you're on a very strict or calorie restricted diet, you may want to consider throwing in a "cheat day" or cheat meal in once or twice a week to help recovery. Increasing your water intake, getting more sleep, going for a walk, and vitamin D supplementation can help too. Link to post Share on other sites
CrayonAngel Posted February 26, 2011 Share Posted February 26, 2011 also, do you have a heart rate monitor? I was going anaerobic some days of my workout and didn't even know it. after the gym I just wanted to crash. Just a suggestion Link to post Share on other sites
Stealthbreed Posted February 27, 2011 Share Posted February 27, 2011 maybe invest in some whey protein shakes They help me out after heavy gym sessions Link to post Share on other sites
SVessel Posted February 27, 2011 Share Posted February 27, 2011 I've been doing a lot more training than normal to try to get back into shape. I joined a tennis team that's at a pretty competitive level and my foot speed was pretty bad in comparison to what it once was. I'm enjoying pretty high seratonin levels, but unfortunately I find myself being frequently fatigued. Any recommendations on how to recover better from rigorous training and workouts? I'm stretching to get the lactic acid off my muscles and that helps, but it's not cutting it. What does your post workout recovery meal look like? A 4 to 1 carbohydrate to protein ratio (like, chocolate milk) helps increase glycogen replenishment. How quickly did you increase your workouts? A more mild ease into it might be appropriate. What does your overall Calorie consumption look like? Easy workouts, like say a walk, are a good way to speed recovery from harder workouts. I don't know much about tennis specifically, but am a personal trainer and all these things matter. Link to post Share on other sites
Author daphne Posted March 3, 2011 Author Share Posted March 3, 2011 Oh my gunness. You guys are WAY more advanced at this than I am. I must get supplies. Thanks for all of the responses. I think I probably do need higher protein intake. Whey protein shakes or a recovery drink like endurox? I'm not trying to pack on the pounds and I'm worried too many protein shakes will make me gain weight (or chocolate milk.) What do you think Svessel? Generally, my post recovery meal has been like a salad or a sandwich. lol. Yes, I'm a rookie. I think I was working out 2ce a week to 4x a week from one week to the next. Energy is improving now, but I must admit I've become an eating machine because I'm hungry. Also, I've been doing more working out than practicing tennis which also fatigues me. I don't know what my caloric intake is. I think it probably was too low for the amount of exercise I was doing. I'm pretty thin too, so it's not that high. I can't say for sure though. Sorry. Link to post Share on other sites
tman666 Posted March 3, 2011 Share Posted March 3, 2011 Daphne, Protein has a thermic effect of food (TEF), meaning that it takes longer to digest and breakdown in your system. Adding more protein will help you feel more satiated and help you recover better. I would recommend getting your protein from whole food sources, such as lean meat. Whey protein is great, but it is also quickly absorbed, which doesn't do much for your satiety. If your goal is to keep the pounds off, feel more full, and recover better from your workouts, stick to a good higher carb/high protein post workout meal comprised of "real" food. A chicken breast or steak with a baked potato would be good. Chocolate milk also accomplishes this goal (spiking insulin post workout and providing a protein source), but in my opinion, the amount of calories you'd be taking in versus the level of satiety is not a good trade off for someone like yourself who is not wanting to get hyoooge. If you were a 130 lb male looking to bulk up, I'd say the Chocolate milk idea is great. Link to post Share on other sites
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