Hi all,
Hoping to see if anyone can help with some wisdom and experience. I've noticed in recent years recovery isn't as good despite doing the usual things and living clean. I'm now 38 with two kids which is to be expected I guess but i'm always looking to improve sleep and recovery. I train in the evening usually between 5pm-7.30pm exclusively bouldering and board climb, eat after and regularly get my 8 hours sleep kids permitting. The thought of training at 4am won't work for me as I have the kids before work.
Outside of the normal recommended advice stretching, massage, adequate nutrition / refuelling, extra sleep, shorter sessions, avoiding alcohol and excess caffeine etc does anyone have any specific tips that have helped them or moved the needle?
Things that have moved the needle for me
-Not training too close to bed time i.e finishing session by latest 7.30pm and in bed by 10.30pm.
-Cold showers in morning
-Hot showers after evening climbing session
-Supplementing with glycine to lower body temperature after training in the evening
-Supplementing with Magnesium in the evening
-Drinking a lot more water after session so your hydrated throughout the night (Piss a lot during the night though)
I know there is a lot of info online but good to hear if anything worked for people that might help me and others aiming to get the most out of the training they are putting in.
thanks in Advance
Hoping to see if anyone can help with some wisdom and experience. I've noticed in recent years recovery isn't as good despite doing the usual things and living clean. I'm now 38 with two kids which is to be expected I guess but i'm always looking to improve sleep and recovery. I train in the evening usually between 5pm-7.30pm exclusively bouldering and board climb, eat after and regularly get my 8 hours sleep kids permitting. The thought of training at 4am won't work for me as I have the kids before work.
Outside of the normal recommended advice stretching, massage, adequate nutrition / refuelling, extra sleep, shorter sessions, avoiding alcohol and excess caffeine etc does anyone have any specific tips that have helped them or moved the needle?
Things that have moved the needle for me
-Not training too close to bed time i.e finishing session by latest 7.30pm and in bed by 10.30pm.
-Cold showers in morning
-Hot showers after evening climbing session
-Supplementing with glycine to lower body temperature after training in the evening
-Supplementing with Magnesium in the evening
-Drinking a lot more water after session so your hydrated throughout the night (Piss a lot during the night though)
I know there is a lot of info online but good to hear if anything worked for people that might help me and others aiming to get the most out of the training they are putting in.
thanks in Advance