60 years old and still want to workout hard. But in the last few years recovery has gotten much tougher. Not talking so much about soreness - but now after what I would call only a moderate workout I often wake up at night with headaches and an “out of it” feeling and need to make the next day a rest day. At first I thought maybe it was from dehydration and I went out of my way to be sure I was drinking enough but that didn’t help.
I’m not a big supplement guy and really only do PWO shakes and extra protein, but maybe there would be things I could be taking. Any suggestions? One warning - strong family history of Prostate Cancer and I can’t take anything thought to increase the risk of that.
I’m 56. Using 2 servings of Surge before and during a workout and 1 serving of MAG-10 after a workout has made all the difference in my ability to complete hard programs like Built for Bad circuits without waking up the next day feeling drained. Elevated nighttime cortisol could also be an issue. TCs recommendations on Santa Claus belly helps.
I’ve never been a good sleeper and was checked for apnea a few years ago and don’t have it.
Had read TC’s column years ago but just reread it. Can’t do the Alpha Male because increasing T increases my risk of Prostate Cancer - but the other suggestions look interesting. Worth my trying Surge and MAG-10 also.
And if all else fails guess I have to decrease intensity.
Recovery and sleep are king. I take up to 3 grams of GABA prior to lifting and heading toward sleep for the night. At some point a few hours before I wish to go to sleep I take Valarian/Chamomile/Hops and a little later Melatonin. I wake up about 1/2 time in my nightly sleep for a pee and I take Ashwaghanda(great recovery, relaxation, and sleep) and a Tumeric Extract cap to continue a good night. These thinks have proven to help me sleep better and wake up more recovered and refreshed.
I get wound up and stay very alert after lifting, usually in the evening, and I have a coffee and supplements prior to lifting so the things listed above help me tremendously. Forgot to mention I take a chelated magnesium and a chelated Zinc cap about an hour before sleep as well. I have a physical job and lift most every day. I am very high energy all day which makes the 7 hours of sleep I require a priority.
Hope this helps. Oh yeah I also have a strong cup of coffee upon waking with other supps but thats a long post.
Taking Tumeric throughout the day has been very helpful towards reducing inflamation/soreness and muscle recovery. Also I take chelated magnesium in 130 mg doses a couple times a day which feeds the muscles and electrolytes which is very necessary. Just thought I’d share things that help me.
Dude, also 60 and recovery is also a big problem although not it the same way. Just don’t have the drive to work as hard if I don’t get the rest. I swim on days between gym days, very therapeutic for me.
[quote]suntint wrote:
after what I would call only a moderate workout I often wake up at night with headaches and an “out of it” feeling and need to make the next day a rest day.
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