2 KEY SUPPS FOR OPTIMAL RECOVERY

[Torres]

TweetBoost recovery time so you can get back in the gym faster with these supps.

1) 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 the damaged bricks with new ones. This analogy works with the nervous system too because this system acts as the foundation of our house. No matter how strong our house, it will be weak on a sub-optimal 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 supplements, 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, thereby improving recovery.

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: Two to three grams, three times daily with solid meals

2) VITAMIN E
Any good recovery plan is going to include plenty of antioxidant supplements, 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 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 supplement.

Dosage: Total of 400-800IU in two divided doses.

[Torres]

TweetNow someone please chime in on this .
Us as bodybuilders, weightlifters, are we not supposed to up the IU's of Vitamin E to like 6000 a day ??? Or am I getting something confused ?

[guns01]

Tweet

Now someone please chime in on this .
Us as bodybuilders, weightlifters, are we not supposed to up the IU's of Vitamin E to like 6000 a day ??? Or am I getting something confused ?

you can up it yes but you need to be very careful. i am pretty sure it can get toxic on you if you get your levels up way to high

[Yohimbe]

TweetI always heard the same thing about too much vitamin E being bad. I think the maximum recommended allowance is like around 1,500iu per day. 6,000 would be 4x the RDA. I'm sure you can go a bit higher than the RDA and still be ok, just not sure by how much.

[Torres]

TweetYou guys are right !!!
I was thinking of Vitamin D at 6000iu's a day !!!

[macedog24]

Tweetupper limit for adults is 1,500 IU/day for supplements made from the natural form of vitamin E and 1,100 IU/day for supplements made from synthetic vitamin E.
There are about 8 different forms/compounds of vit E.






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[macedog24]

TweetHere is some info for all ages below.

For vitamin E labeling purposes 100% of the Daily Value was 30*mg, but as of May 2016 it has been revised to 15*mg. A table of the pre-change adult Daily Values is provided at*Reference Daily Intake. Food and supplement companies have until July 28, 2018 to comply with the change.




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[guns01]

Tweet

You guys are right !!!
I was thinking of Vitamin D at 6000iu's a day !!!

got to be easy with the vit d and calcium as well. it can lead to kidney stones in some people that dont process it out properly.

[Torres]

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got to be easy with the vit d and calcium as well. it can lead to kidney stones in some people that dont process it out properly.

So Guns , your saying that would be way too much Vitamin D ? A lot of what I read says that if your in gear and bodybuilding , 6000iu's is a good spot ?

[guns01]

Tweet

So Guns , your saying that would be way too much Vitamin D ? A lot of what I read says that if your in gear and bodybuilding , 6000iu's is a good spot ?

no you should be good to go as long as you dont have any underlying issues that you arent aware of. i use that much myself but i also dont use any diary products whatsoever and i dont spend a whole lot of time in the sun either

[chemicallyengineered]

TweetThanks for the great posts guys. I have one thing to add. Going back to the RDA reference. The RDA for vitamins and minerals was set up just to promote general health in normal people. It's not an optimal level and certainly not geared towards anyone into athletics or bodybuilding. As with anything research and see what studies are out pertaining to use in your specific situation if available.


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[jipped genes]

TweetRDA is a guess. it is the minimum not to show symptoms of deficiency. that is all.

for instance D3 is only 600iu, an average person who uses sun block and does not spend much time in the sun will still be deficient most likely. a dose 3 times this may get them where they should be

RDA is antiquated with much of the data left over from when we though cigarettes staved off disease and sugar was an appetite suppressant. would you go see a doc that was partially current from 1941?

anyway I take 400iu vitamin E daily