Post Workout Drink...??

you guys might wanna try foam roller exercises if you're always feeling sore, part of the problem could be built up lactic acid from your hard sessions. the rolling action also smooths out knots and soreness in the muscle tissue for me so i'd assume it would do the same for you guys, everyone around here always feel more limber and just overall better after a foam roll session. they're also great for injury rehabilitation and prevention, a friend of mine who has lifted heavy since high school has problems with some of his joints and after he foam rolls over his quad (IT band), his knee moves better with less stiffness etc. they're amazing, i'd highly recommend at least trying one if you can

Machida family recommends the perfect pre and post workout drink.

http://www.mmafight.com/wp-content/u...nk-urine-2.jpg

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Originally Posted by Tony "The Goods" Garcia

Lmfao! I've been killing some Kefir! We have this store called united grocery outlet and it's all super cheap shit that us poor folk eat. They had 1/2 gallons of Kefir for $1 last week. This week 4 pints of frozen pumpkin Kefir for a $1. It makes me feel awesome!

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Lol, that's legit that someone else drinks that stuff, it tastes better than a lot of stuff I've had as a post workout drink. The worst is the plain kind. I've never had horse semen, but I guarantee it tastes extremely similar.

For recovery, a standard protein shake is pretty good (for optimum health benefits, hemp protein w/ stevia is probably best). As for reducing the soreness and muscle aches from training, creatine and glucosamine does wonders (with lots of water so the creatine saturates the muscles). Personally, I haven't exactly been supplementing as much lately, but those two are definitely effective and worth the cost. You and Sean already know about that coconut water, so no need to mention that :)

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Originally Posted by Pan

I blend a ripe banana, homemade greek yog, honey, cocoa powder and ice. Tastes better (more natural) than any protein drink. You can add extra banana/choc flavoured protein in there if you want, but I don't find I need it. I get enough protein in my diet.

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Mine is 1 cup unsweeted yogurt, 1 banana,5 strawberries, honey. Plus a huge glass of water.

So my shaker cup smells awful, like super rank from me losing it while it was filled with yogurt and whey. I tried heat, freezing it, bleach and I couldn't kill the funk.

After putting the Kefir in it for the shake, no smell. Kind of weird.

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Originally Posted by Greg W

Mine is 1 cup unsweeted yogurt, 1 banana,5 strawberries, honey. Plus a huge glass of water.

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Yeah that sounds nice. I've added strawbs and blubs when the season was right. I dunno about the science of it but I feel more refreshed and reinvigorated after having sugary fruit with some fat/protein after training than I do when having a whey shake.

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Originally Posted by Pan

Yeah that sounds nice. I've added strawbs and blubs when the season was right. I dunno about the science of it but I feel more refreshed and reinvigorated after having sugary fruit with some fat/protein after training than I do when having a whey shake.

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Maybe the sugar is restoring Glycogen stores or something like that.
For Jiu Jitsu days, Pre-workout I usually take fruits with Whey. Blueberry etc are great pre-workout fruits.
For post-workout I take Whey with veggies and plant based adaptogens for recovery. The system I use has everything in powder form so it's easy to mix up your concoctions however you want to suit whatever your needs.

the best after workout drink is to ring out your gi pants and drink the sweat.

It replaces all the nutrients you and everybody just sweat out.

Plus it helps take away some of the smell if you don't wash your gi pants often enough

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Originally Posted by Gray

You can keep a food journal. If you have a smart phone there's tons of free apps. I personally use excel. I wouldn't worry about daily macros, more a three day average. If you want to read up on nutrition I strongly recommend Berardi. He is a great nutritionist. If you are feeling like a trainwreck, it could be that your protein isn't high enough. I would shoot for a 1.5-2 g per kg of bodyweight.

Have you guys tried doing any post workout recovery? Myofascial release, stretching, etc? That helps my back from binding up after a tough day.

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ahuh. . Myofascial release . . . . .huh . .huh