Now that I’m in my late 50s, it seems to be a bit/lot more difficult to recover from a long run than when I was in my 30s. Has anyone found a supplement that aids AARP athletes in recovery? Presently all I take is a multiple vitamin, one baby asprin and time release niacin (for cholesterol).
I suggest a 15*50 metres in the pool. Relaxed with pull buoy.
Otherwise a 20 min easy spin on the bike is excellent as well.
Works better for recovery then asprin and other drugs, for young and old athletes.
Unless you have a serious deficiency of some kind, you aren’t going to find recovery in a pill.
I am going to respectfully disagree with the above posters. Most of the training strain is oxidative stress, so antioxidants can aid in recovery - that has been my experience and of the athletes (not just endurance types) that have been using them.
I use a tomato based lycopene (has lycopene, phytoene, phytofluene …) - which I originally started for the sun protection (phytoene and phytofluene absorb UVA and UVB ). With the same antioxidant theory I added grape seed extract. Both have high antioxidant capacity. the last antioxidant I take is astraxanthin (also originally started for the sun protection though also data on lowering CRP an inflammation marker). I defnitely think these aid in recovery and certainly they do no harm. The tomato lycopene and grape seed extract also stabilize LDL-C (keeping it from oxidizing and sticking to artery walls).
When I do particularly long/hard rides or runs (or if something is sore) I use topical celadrin - it is esterified fatty acids and works as a natural anitinflammatory.
The best supplement I’ve found is more cycling and less running. Ibuprofen definitely helps manage the pain of overuse, but has its own weaknesses.
I coach a few older gents (and they are either going to short-course worlds or Kona/Clearwater) and have spoken at length to the experts at Hammer Nutrition about this. I’ve seen great results with the proper program. For a 50+'er, I HIGHLY recommend the following:
- Premium Insurance Caps–overall endurance-sports specific multi-vitamin
- Tissue Rejuvenator–joint health and maintenance
- Super Antioxidant–just that…significantly reduces recovery time and builds immune system
- Endurance Amino–builds lean muscle mass, important for anyone over 40 (really anyone at all) who trains endurance sports
Look up more info and order here: http://www.hammernutrition.com/za/HNT?PAGE=ECAPSEXPRESS&OMI=10130,10047&AMI=10130
Use referral code 44804 to get 15% off your order.
Hope this helps,
I coach a few older gents (and they are either going to short-course worlds or Kona/Clearwater) and have spoken at length to the experts at Hammer Nutrition about this. I’ve seen great results with the proper program. For a 50+'er, I HIGHLY recommend the following:
- Premium Insurance Caps–overall endurance-sports specific multi-vitamin
- Tissue Rejuvenator–joint health and maintenance
- Super Antioxidant–just that…significantly reduces recovery time and builds immune system
- Endurance Amino–builds lean muscle mass, important for anyone over 40 (really anyone at all) who trains endurance sports
Look up more info and order here: http://www.hammernutrition.com/…,10047&AMI=10130
Use referral code 44804 to get 15% off your order.
Hope this helps,
Let me make sure I understand this. The (“experts”) folks at Hammer Nutrition recommended purchasing Hammer Nutrition products in response to your question.
My issue with Hammer (and I do use Sustained energy as my bike fuel) is that they do not do their own manufacturing, and I was unable to get an answer as to who does it for them. This is an issue with MANY smaller supplement companies. The issue being contamination and standardization. There have been a few reports now of athletes testing positive for PEDs who were taking Hammer products. I think their heart is in the right place, but have serious concerns.
I was about to answer exactly like you did, but then I thought that if the op did not understood this problem he deserved to buy the hammer products.
Absolutely nothing beats 20-30 mins easy activity for recovery after a hard long day. Short and easy, no drug needed.
Now that I’m in my late 50s, it seems to be a bit/lot more difficult to recover from a long run than when I was in my 30s. Has anyone found a supplement that aids AARP athletes in recovery? Presently all I take is a multiple vitamin, one baby asprin and time release niacin (for cholesterol).
I am not an expert!
Recovery drinks such as Endurox after workouts and functional weight/strenght training 1-2 times a week.
One more thing - I got the zoot recovery compressrx tights and they rock - I definitely think they help after long rides/runs.
First, thanks to all of you for your responses. A little background. I’ve been running and/or cycling since 1976. Over that period of time I have found that active recovery after a hard workout (as several of you have suggested) is a must, but as you age, that is no longer as effective as it once was. This is a phenomenon that you young bucks will be dealing with at some point…assuming you don’t take up golf in your 40s. You can only walk/spin/stretch/soak for so long. There are physiological events that occur while excercising. The body deals with those events via chemical reactions that can be aided with supplements. That is the reason for the question.
Thanks again!!!
a pro or 2 gets busted for doping, pawns their guilt off as a small company and for ever that company is guilty until proven innocent. no proof, no substance, nothing wever found.
what about the hundreds who have used their stuff for years?
I understand your problem but I don’t think that there is a substance that really increase the recovery. Good nutrition should be enough to cover the basic needs of a body. I guess the only thing you can do is to allow the body for more recovery time. Do two easy days instead of one.
I second the anti-oxidants. I just eat lots of fresh berries, on my cereal in the morning, sometimes as a snack between workouts, and usually a few strawberries as my dessert in the evening.
I’ve tried a variety of supplements, but the only one I’ve found useful is Recovox. It’s not a panacea, but does produce noticeable improvements for me. It’s from the same guy as the Damage Control Master Formula which Slowman likes - but DCMF didn’t do anything for me.
Anti-oxidants in pill/supplement form are probably not that helpful, as research is beginning to show. See Amby’s column.
gonzobob’s approach is better I think, eat real food (and preferably organic). Also drink red wine.
Vitamin pills are probably counterproductive too, according to a number of recent studies.
Michael Pollan’s essay, in particular the section on nutritionism, is worth reading in this context.
As I get older I find Joni Mitchell was right,
"It takes cheerful resignation
Heart and humility
that’s all it takes "
the supplements don’t do it, so I’m having to work on my attitude…
a pro or 2 gets busted for doping, pawns their guilt off as a small company and for ever that company is guilty until proven innocent. no proof, no substance, nothing wever found.
what about the hundreds who have used their stuff for years?
I’m not trying to be a Hammer hater but you’ve ignored the key facts in the case. There is proof. There was contamination with a banned substance.
http://www.goldcoast.com.au/article/2008/02/13/7716_gold-coast-sport.html
From the article:
“…a WADA laboratory agreed to test the Endurolyte supplements Keat had been given by her sponsor for steroids or steroid precursors.
The laboratory later reported that the testing had revealed they were in fact contaminated with norandrostenedione in an amount that was consistent with Keat’s positive drug test.”
see the post above -
this is a problem with MANY companies and why I mostly work with raw ingredient manufacturers and am very particular about end products. There are companies that are notoriously scrupulous about their testing and manufacturing (Thorne, Enzymatic Therapies/Phytopharmica, Tyler to name a few).
I was disappointed that Hammer never responded to requests for who does their manufacturing and external testing. That is information that is usually readily given out. The fact that they did not means it is not a company I can recommend.
you have to look at the studies before you blanket state antioxidants in pill form do not work. Vitamin C alone, plain vitamin E (which is NOT what is recommended - the mixed tocopherols and mixed tocotrienols are) are the ones that came up as duds.
Yes if you want to eat a tablespoon of tomato paste every day you can get the same benefit as the pill form - the link to lycored below is just a small portion of the studies on lycopene tomato complex.
Yes ONE glass of red wine or purple grape juice will give you the benefit of the pill form but I know when I am training this hard I cannot drink everyday and I do not like grapejuice (though when I make smoothies I use it along with berries…)
I’m surprised nobody has mentioned getting a little extra sleep. I know I always feel better the day after a long run if I’ve had 9 hours of sleep. That’s why I try to do my long run or ride on Saturday, so I can sleep in Sunday morning.
Victor