Recovery supplements for Masters runners

Voltaren, cant wait to get home and get 50mg into me. my back today is ....ed

I'm in my 60s & don't race anymore because of arthritis but still run twice a week which includes a session of high-intensity speed work. I also work out almost everyday with weights & elliptical.

DHEA is legal OTC hormone sold as a dietary supplement in the U.S.

Get your DHEA levels checked & talk with your doctor.

usada.org

What Should Athletes Know about DHEA?

Hailey Horwath

While not included under the Controlled Substances Act, athletes should know that DHEA is considered a prohibited anabolic agent in sport.

Link:www.usada.org/spirit-of-sport/athletes...

Just fyi DHEA is a banned substance according to WADA. I understand given the title of the post it is unlikely OP is in the testing pool but just a heads up.

I am not in the testing pool but would like to do it legally. Does protein powder have a recuperative power?

it helps some with recovery. however, microdosing HGH and testosterone will help more

It could be more valuable to optimize Pre & Post-session nutrition.

How confident are you in your current strategy?

Also, could you elaborate on "not recovering well" ? Timing, DOM's, Injury's, ect...?

Try ubiquinol maybe.

DHEA, Creatine, collagen. Eat tons of protein.

Drink chocolate milk after workout.

Eat a balanced diet.

Stay hydrated.

Get proper sleep.

Best recovery aids: Sleep. Healthy diet. Resting. No legal supplement is going to be more effective. Adding in weight training means introducing a big new stimulus, so you probably have to add extra easy days in between the hard days. There is no (legal) way around this. Adjust your schedule, not the chemicals you're ingesting.

- vitamin C 1000mg 1 daily with food dissolve in water

- on run days make sure to eat enought carbs (1 plate pasta is enough) , non run days Salat/ less carb

- Voltaren cream, if you have some pain/ inflammation do self massage the area with voltaren cream (much better then tablets)

- Physio / massage 1 every 2 weeks or weekly

- cold days make sure your body is covered warm to keep joints and muscles lose

- eliminate 800/ mile pace work (3k-10k) is enought

SLEEP - the best recovery modality there is

How many days in between your 2 hard workouts? Are you lifting on your hard days or easy days?

I found modifying my workout schedule has helped a bit with recovery.

I'd also like to know! With the exception of T and DHEA, I don't think anything will provide a major recovery benefit. Both are banned by WADA so they're not options for me.

I do think that there are several things you can do that, taken together, might provide a cumulative benefit. For example, studies show that protein taken throughout the day and before bedtime can speed muscle recovery. I'll make a whey protein shake bedfore bedtime. I weigh 138lbs. I try to get around 120g of protein spaced throughout the day. Studies show that much more than 30g at a time is wasted so you have to add it to your oatmeal in the morning or eat meat, etc.

Good sleep habits help. I use a sleep tracker and over time, I've improved the quality of my sleep. I tried maybe a half dozen sleep aids before finding an approach that works for me. I use a big humidifer with aromatherapy tray alternating peppermint and lavender. I try to get to bed by 9:30pm. I routinely wake up at 2am. What works best for me is to take a sleep supplement (valerian root/melatonin/etc) and then read fiction for an hour until it kicks in. Even if I'm awake off and on for the rest of the night, my sleep monitor and how I feel the next day tells me I'm still getting enough rest. When I feel the need to nap, I nap. My sleep monitor shows that when I nap, I go into deep sleep almost immediately so it doesn't take long.

I do three hard track workouts per week. If I don't feel recovered during the warmup, I simply abort the workout and try it again the next day.

I try to do three hard weightlifting workouts/week after the track workout. I have eliminated my easy run days. In summer, I'll do a trail jog/walk on my easy days. Every 2-3 weeks, I'll replace one of my hard track days with a hard trail day. I typically run maybe 15 miles/week.

You also need to be more aggressive on active recovery... massage guns, massage, liniments, epsom salt soaks, LED therapy, foam roller, etc. It's hard for me to be proactive, but when I force myself to do it, it helps.

Sleep more. No pill is 10% as good as that. Get 9 hours minimum.

first workout follows a 12 hour fast

one hour before 3 x 1 tablespoon separated by 20 minutes of evoo(sirt1 activator oleic acid)

workout using hrm first 15 minutes super super easy next 15 a slow increase in intensity reevaluate if all systems go GO!

post workout

right after workout hot shower followed by ice cold shower then some green tea

hour later hydrolyzed whey protein Lucienne grow time stimulate mtor

hour later groats ( perpared as resistant starch)with manuka honey and home made yogurt using super gut recipe.

quit eating 4 hours before bed

Hasay swears by Tidybowl and beet juice.

What are those things going to do for plummeting testosterone levels with us old bucks? Recovery is all about good hormone status. I'm in my 60's (you're in your 70s?). I had my levels checked last summer & they were 524 ng/dL - about a 30% decline from my peak youth levels back in the 80s. No wonder I can't increase muscle mass, recover well from hard workouts or injuries. No wonder I can't sleep & that I'm irritable, fatigue & depressed - a hypogonadal old fart I've become. Lol.

It's all about testosterone - the golden hormone for men. When it starts plummeting as we get older, then quality of life starts going down & we're a shadow of our former self:

Makers Mark works for me.