Supplements to help with Recovery? (2015 info)

[Merlin703]

Does anybody here know of good, based on own experience, supplements like to help with recovery?
I LOVE playing tennis but my body is having a hard time recovering. I've been stretching prior and post match and it helps but my legs, back, upper back, shoulders, feet hurts like an MF. I'm not looking for steroids or stuff to purely build muscle. I'm looking for something to help my muscles recover faster, instead of the 5 days or so of rest.

It gets to a point that I don't want to move too much to be able to play another match, which is NOT fan (=bad foot work).
TW has the below listed but I see no reviews. Should I just got to a vitamin store and get any type of protein shake? Again, I don't want to bulk up, I just want my muscles to recover quickly so I can play more often. I'm 41 y.o. now.

http://www.tennis-warehouse.com/GU_Brew_Recovery_Canister/descpageGU-GBR.html

 

[torpantennis]

IMO you need this combo inside your shaker:
1) Tiny amount of glucose
2) Whey protein blend, with whey concentrate/isolate/hydrolysate

Then take something like bananas as a source of carbs. The role of the glucose is to activate the digestion system, so that carbs and proteins are absorbed as fast and effectively as possible. Whey hydrolysate absorbs the fastest, concentrate/isolate a bit slower.

I'd not take carbs from supplements, as they do not contain vitamins and minerals.

 

[WildVolley]

Isn't chocolate milk the hot recovery drink of the moment?

 

[ollinger]

If you're 41 and 5 days of rest is needed to recover, you may need to look at other issues, such as how much you play, under what conditions, whether there are any other underlying medical issues.

 

[pcplum]

I use around 5% solution of glucose in my on court drink as it is isotonic. I add tablespoon of coconut oil into my chocolate milk recovery drink. But my ultimate recovery combo is lamb liver with sweet potatoes and broccoli + 10000units of vit. D3. Boost your testosterone and it works wonders for recovery.

 

[leroy_sunset]

Chocolate milk has been the recovery drink of choice for 15+ years. All my elite swimmer friends from high school and college chugged 20oz right out of the pool.

 

[imajica77]

Merlin, I am 56 and play about 15 hours a week. I have used a few products. I wouldn't say I am totally set on them but I do feel they do help. As I am never sore and always ready the next day.

First off you could try one of the mix drinks like Cytomax or Hammer's Perpetuem. Both of these drinks provide fuel and help stop lactic acid from forming in the muscles. That is the main cause of sore muscles.

For after play you can try Fluid muscle recovery or Hammer's recoverite. Both do an excellent job of helping the muscles recover. If your unsure of a certain brand I might lean towards Hammer as they are used by long distance bicyclers. So they have a long track record.

Hope this helps you out. More than anything I would recommend you use the ones that stop latic acid. Your body will be glad you did.

 

[Jamesm182]

I'll try to give you as much of a complete answer as i can. Based off both personal experience and also reading from sports nutrition atricles.

In terms of stretching etc, you are doing the right thing , maybe try and introduce a foam roller (these are brilliant for recovery)

Creatine is a great product that can be introduced to anyones diet, and is a naturally occuring substance found in meats etc, or can be purchased as creatine monohydrate in powdered form. Creatine increases the rate of muscle recovery in the cells and can help reduce recoverytime , therefore enabling more frequent sessions.
Creatine is also widely used across a range of sports such as athletics (sprinters) etc, and also helps with muscle endurance.

Foods/supplements high in protein also help aid recovery and repair muscle fibers. For example a protein shake , or lean meats such as chicken and turkey etc.

Also other things such as a hot bath in radox.

Good quality sleep is also important as this is primarily when your body recovers and repairs.

Also the longer recovery time you give yourself, the more the body will adapt to that . Obviously you dont want to play in lots of pain but also doing nothing during those days will limit your recovery. Try other light exercise such as walking, running, gym work etc.

Hopefully some of these tips will have you back on court sooner

 

[Merlin703]

Guys, THANK YOU!
All this information is helpful. There is nothing better than to hear it from the horse's mouth. I will place an order for some of these products and try them out.

Yes, when I said 5 days of recovery, I didn't mean that I seat and wait for 5 days. I still play but just gently without pushing myself. Also, I have a bad left knee so I'm always compensating, which means other muscles of my body are working extra hard.
Yes, the gym, off-court exercises will help. That's why I'm looking for something to help me recover so that I can play AND exercise without having to worry to "save energy" for a match.

I don't know what "radox" is but just the idea of a hot bath with that sounds very appealing. Glucose, Cytomax and small packs of chocolate milk will be in my bag. Time to do some shopping now, thank again all.

 

[Ash_Smith]

My recovery routine after a lifting session is now two slices of toast with Jam (quick carbs) and a whey shake with BCAA's and creatine. Simple sugars cause insulin spike which helps drive the protein to where it's needed at the time it is needed most. I rarely get stiff or tight after training now.

 

[Fintft]

Side question:

Do you take a got shower (and massage your large muscles + stretching) less then 5-10 minutes after tennis?

According to USTA, my basketball coach and my experience this helps a lot.

Second people swear by ginger, while myself I'm a fan of...blueberries and dark chocolate, citrius fruits, even red wine.
I also take daily glucosamine, omega 3, Vitamin D, multi vitamins and small aspirins.

Exercising helps and I do play at least 5 days per week, while far from being a spring chiken.

I'm also heavy and moving aggressively so for the last two years in a row I had knee injuries at the end of the hard court indoor season (easier on the body, during the summer on clay). I also try to play first strike tennis as I'm one of the shot makers at my club (as opposed to having to defend)

 

[Merlin703]

I stretch and use the roller. That has helped A LOT. I believe the roller is some type of message.
I also purchased a session for deep tissue message that I might use today during lunch hours at work. I meant to bring a small roller to the office. I think that is also going to help. I just feel my body needs extra help since I feel the lactic acid on my legs. The various supplements suggested here should help. They should be arriving on Friday, along my new BABOLAT AEROPRO DRIVE PLAY. I can't wait.
The main challenge will be keeping my injured left knee as healthy as possible. I use a strap on the knee, which has given back some of my mobility but I'm compensating a lot using the wrong muscles of the body. I think that is what causing the main problem. Exercising out of the court should also help my knee. Looking forward to the changes

Side question:

Do you take a got shower (and massage your large muscles + stretching) less then 5-10 minutes after tennis?

According to USTA, my basketball coach and my experience this helps a lot.

Second people swear by ginger, while myself I'm a fan of...blueberries and dark chocolate, citrius fruits, even red wine.
I also take daily glucosamine, omega 3, Vitamin D, multi vitamins and small aspirins.

Exercising helps and I do play at least 5 days per week, while far from being a spring chiken.

I'm also heavy and moving aggressively so for the last two years in a row I had knee injuries at the end of the hard court indoor season (easier on the body, during the summer on clay). I also try to play first strike tennis as I'm one of the shot makers at my club (as opposed to having to defend)

 

[Tight Lines]

Chocolate milk has been the recovery drink of choice for 15+ years. All my elite swimmer friends from high school and college chugged 20oz right out of the pool.

Yup. This +1.

A colleague at work has a daughter who is a nutritionist. She says chocolate milk is by far the best recovery drink.

Harry

 

[Ash_Smith]

^^^ nutritionist or dietician???

 

[Lefty5]

As a tennis player and ultra-runner, I wanted badly to increase my recovery. For years I tried every supplement and drink on the market. I can tell you hands down, NOTHING came close to helping my recovery as much as when I stopped eating Bread, Wheat, Flour, Beer (essentially a Gluten Free diet). Within 2 weeks I felt superhuman and my recovery increased by about 200%. Crazy results. Not Celiac, don't care if you think Gluten Free is a joke, definitely don't need science to confirm anything about this diet but it did work for me far better than milk or expensive supplements. Its at least worth a shot if you're serious about getting results.

 

[Ash_Smith]

^^^ it's worth a shot if you have a gluten insensitivity

 

[Fintft]

The main challenge will be keeping my injured left knee as healthy as possible. I use a strap on the knee, which has given back some of my mobility but I'm compensating a lot using the wrong muscles of the body. I think that is what causing the main problem.

I remember what one of the top orthopedic surgeons back home in Romania (he was looking after our national soccer team) told me about knee braces (after doing meniscus and twisted ligaments surgery for me, I saw him again over the years with twisted ligaments on the same knee):

Wear a brace ( a soft one at the time, the elastic kind), only for a couple of days, after that there is a risk your knee will get "lazy".

 

[Fintft]

As a tennis player and ultra-runner, I wanted badly to increase my recovery. For years I tried every supplement and drink on the market. I can tell you hands down, NOTHING came close to helping my recovery as much as when I stopped eating Bread, Wheat, Flour, Beer (essentially a Gluten Free diet). Within 2 weeks I felt superhuman and my recovery increased by about 200%. Crazy results. Not Celiac, don't care if you think Gluten Free is a joke, definitely don't need science to confirm anything about this diet but it did work for me far better than milk or expensive supplements. Its at least worth a shot if you're serious about getting results.

Humm I'm on this diet too! You are right, I seem to recover better, can't remember the last time I was sore (as opposed to 6 months ago when I was eating bread and I'd get sore ocassionally).

 

[Tight Lines]

^^^ nutritionist or dietician???

Nutrionist.