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Summary and recommendations- Prioritize 30 minutes of parasympathetic activity each day (e.g., yoga, meditation, massage, warm bath, Jacuzzi, light conversation, laughing, etc.)
- Don’t lower calorie intake below 1500 when training more than 7 hours a week
- Use a carbohydrate, protein, or BCAA supplement after training
- Consider using creatine, glutamine, and/or phosphatidylserine
- Avoid using anti-inflammatory medications on a regular basis
- Eat nutrient dense foods at regular intervals, incorporate herbs and spices, and drink water and tea whenever you are thirsty
- Vary your training program and cross-train
- Participate in low intensity exercise between higher intensity bouts to promote recovery (e.g., yoga, walking, swimming, stretching, mobility work, etc.)
- Aim for 7-9 hours of restful sleep each night
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