How can I decrease my body's recovery time?

What can I do to decrease my body's recovery time when working out?



Specifically, I am training to build strength, muscle endurance, but overall..stamina. I am doing cardio about everyday (swimming 1 than running another) with weight training and calisthenics. I notice alot of wear and tear on my ankle area and I fear a stress fracture. What can I do to decrease my recovery time? Thanks!

How can I decrease my body's recovery time?
Try something for circulation like L-Arginine. It's natural and a lot of athletes and body builders use it because it helps your circulation naturally.

Aside from that, just a general cool down every time. Also, it's best to space out the more intense weight lifting days to 3 times a week so you can give your body a chance to heal and build the muscle.
Reply:Protein, especially from whey protein shakes.



Pre workout 1 protein shake.

Post workout 1 protein shake + carbs (I am for 40grams of protein and 60 grams of carbs)



For wear and tear, I would suggest taking Cissus. It seems to me that is more of cartilage/joints problem. Cissus also help promotes free testosterone, which is an added plus.



For protein, take a look into Optimum Nutrition or use http://www.trueprotein.com/ and use the discount code HNC112 for 5-10% off.
Reply:Make sure you alternate your running days. Tibia Stress Fractures are not fun, believe me! I know! So give yourself a day or two off of running a week. However, do swimming on those days off. If that is not enough, then substitute biking or spin class for a run day. This should help lessen the stress on your ankle. It will also help prevent tibia fractures and knee injury. Now with that said. You can recover quicker if you eat within 30 minutes after your workout. Eat a high carb with protein. For example I will eat a veggie sandwich on whole grain bread with a high protein smoothie. You could also have a pasta dish with lean meat or tofu in it. I also like tofu stir fry with whole grain rice as a post work out meal. The carbs and protein consumed this quickly after workout lets your body take in more of the essentials these foods give it to recover.
Reply:hmm. I don't know much about that kind of stuff, but I've heard of people taking kava kava capsules.

It might be something to look into, perhaps.
Reply:as for muscle recovery, i found that i recover better when i am eating enough food everyday, when i fail in my diet and do not eat enough carbs and protein, my body takes longer to recover and i have less energy during my workouts.. you mention wear on your ankles, this is probably caused by the running. its alot of high impact. i would recommend better running shoes, running on a softer surface, avoid roads and concrete.. i like to run at the local park which has crushed gravel trails. i find it doesnt beat up on my shins as bad.. if this doesnt help, you may have to limit the running and opt for something different such as biking or eliptical machines. these are less stressful on your joints and bones.
Reply:You will have to cut down on your workout to do that. Your body needs down time; usually 48 hours to repair itself, so unless you limit your workout it becomes an impossible situation.