However, I would not take any supplements* without a blood test showing particular deficiencies. Varied healthy non-insane eating is much better imnsho*(Other than B12 if vegetarian)
Here's a quick one - take a bog standard 20mg zinc supplement if you aren't already. For protecting testosterone depletion as you age. Drop in T linked to various ailments from mid-late 30s onward, including poor recovery, poor sleep and general fatigue/lack of response to training.
Easily said than done "not getting injured" when your pushing yourself and really enjoy training. Any tips on that front?
Creatine monohydrate? Very few people can max that out with varied eating and it's one of the few supplements with tons of evidence supporting its efficacy.
Are you eating enough?
It's not especially the recovery for the next session but the impact of a hard session on my nervous system and the impact on sleep quality that hampers the recovery.
so the best thing to do for recovery is stop working?
Thats interesting post Probes and similar to mine apart from waking / sleep timing. I regularly stretch for 45 mins as well that helps. Roll out the back and glutes daily etc which really helps lower back. -Are you just bouldering or route climbing as well? -The power nap do you fall asleep or just resting before the board session?-The board endurance training schedule you mention- 2/3 days on and then 4 off. Is this endurance for bouldering or for route climbing. If bouldering what endurance exercises do you prefer or found successful? Do you have 4 days complete rest in this cycle? - What does a boulders de-load week look like in practice.? Is it same intensity but halving the amounts of sessions? Or do you dial back both.? thanks petejh I thought I would be covered with a decent clean diet including enough meat and shellfish to cover the zinc requirements. Will consider and try that.
For me changing to training at lunchtime has made the biggest change as any evening training seems to totally ruin my sleep. If it is at all possible I would give it a try.
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