Two key ingredients for optimal recovery

 Along with the comprehensive recovery guide in December 2009, “Full Recovery” (by Dr. Jim Stoppani, pp.142-153), there are a couple of standouts that need to be   highlighted. If you’re serious about your progress these supplements are among   the most fundamental (as are all nutrient-based products), because you’re   literally building your body out of them. Whether you’re a beginner or an old   school vet, fit them into your nutrition plan and feel t Essential Fatty  Acids When   it comes to building muscle an analogy of bricks in a wall works well. We damage   the bricks when we train and our body recovers by replacing them damage with new   bricks. This analogy work with the nervous system too because this works as the   foundation of our house. No matter how strong our house, it will be weak -on a   suboptimal foundation. If you want your foundation to be as strong as possible,   the best way to do it is with Essential Fatty Acids  (EFA’s).

Commonly referred to as fish oil, EFA’s literally become incorporated into our cell structure. It may even be said that our cells are literally built from them. They are not only anchor points for hormone receptors, but they also improve our body’s way of dealing with stress and inflammation. This means that ideal EFA content will not only improves the way in which many hormones work, but can also reduce recovery time by mitigating the inflammatory response.

Key Point: Remember that when we eat these fats, as with all others, they form the outer structure of our cells -you literally are what you eat.Dosage: 2-3g, 3 times daily with solid mealsVitamin EAny good recovery plan is going to include plenty of antioxidants, one of which is Vitamin E.

In addition to its potential to reduce post-training soreness and improve recovery, there’s an extra boost from this common vitamin that you may not be aware of.Although we commonly add Vitamin E under the common banner of antioxidants, it’s worthwhile to realize that different antioxidants work in different parts of the cell.

For our purposes, it’s important to know that Vitamin E works on the lipid part, which coincides perfectly with our EFA intake. It works like this: although EFA’s in our body are great for numerous reasons, they may also be quite susceptible to oxidative damage. This is where additional Vitamin E comes into play.

This nutrient can not only protect against the oxidative damage induced by exercise, it will also add a specific protective effect to the EFA’s in our cells. This is like adding strength to both our foundation, and the brick house that’s built on top of it.

Key Point: Consuming more essential fats could increase the requirement for this antioxidant vitamin.

Dosage: Total of 400-800IU in 2 divided doses



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