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2005/05/13, 10:52 AM
ive been hearing alot about icing muscles after your workout and ive also read articles on it but im really not clear when and how long should you do it for? im assuming right after you work out but is there a such thing as icing to long, or to short??
the other question i had was when is the best time to take a protien shake... should it be between meals like ive been reading or would it make more sense to take it before and after workouts or maybe even mid day and before you go to bed..
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2005/05/13, 11:04 AM
Do you mean icing muscles that are sore to relieve DOMs? That you want to do 15 minutes on, 15 minutes off.
shakes have been discused endlessly - spend some time looking at old posts.
Shakes are use ful when you can't get a meal on schedule, but really most important post-workout.
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2005/05/13, 08:09 PM
You should take a shake directly after a workout...it should be whey protein and have double the amoutn of simple carbs to protein...so maybe 30g whey protein and 60g of dextrose/dextrin...
you can also drink shakes at other times of day...in the morning, before sleep, during the day in place of a meal...
before sleep you should take an all cassein protein shake...it's slow digesting and will feed your body while it sleeps....
during the day take a shake that's about equal in whey and cassein proteins....
Icing has been shown to relieve or lessen severity of DOMs....it should be done directly after workout and day after....15 min every hour or so...would be good...
To relieve severity of DOMS also take L-cartitine...it's recently been shown effective for this purpose...
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2005/05/13, 08:34 PM
thanks for the input :)
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