Hi Guy & Gals,
Just back in the gym after a good old break. I was preety heavy worker about 4 years back. But then I have been in and out. You know how it is. Now I have been bit by the iron bug and wanna be more regular.
Anybody with some quick tips on muscle recovery after workout supplements or workouts...
Also after how many weeks do you start lifting heavy. I have need a sports coach but then I might find one on the forum.

A gyme??? Whats a gyme?? http://www.youtube.com/watch?v=R4i8SpNgzA4

Probably the wrong forum to ask that sort of question, lol.

but in all seriousness, have a whey protein shake within 30 mins after your workout and start lifting as heavy as you can straight away (as long as you can just about finish your reps).

The protein is a very good tip. And also do some cardio exercises... at least half an hour walking or cycling. This will give you a well trained body. :)

When I have to go back to the gym after a vacation, I do 4-5 workouts/days with easy weights, just to get my tendons in shape. It seems once I start doing the heavy weights, my tendons really get the most sore.

Then protein shake after the workout. Another protein shake at bedtime. The body does most of its healing at night while you are resting.

You can only absorb 30g of protein a day. So don't over do it on the protein shakes, you will be just wasting money. 1 shake within 30 mins of finishing is all you need.

Nitric Oxide Suppliment just before your workout and Protein after.
Also some studies suggest that a "Slushie" type beverage (sports drink on shaved ice) helps to cool the core more quickly than a cold beverage. This can help in the healing process.
always take a few minutes to warm up (quick 5 minutes on the bike or run)

You can only absorb 30g of protein a day. So don't over do it on the protein shakes, you will be just wasting money. 1 shake within 30 mins of finishing is all you need.
Per meal, not per day, and the figure is betwen 30 and 40g, depdning on which source you take as gospel. Your muscles would have real problems functioning if you could only absorb 30g of protein per day.

True that. 30g a day might lead to this:

1 - Bloated stomach. This is caused from your body eating away at itself.
2 - Lack of coordination. Certain amino acids (Histidine, Valine) aid in your neurological functions. This includes mental symptoms and actual physical states, such as auditory and speech.
3 - Loss of sleep. Tryptophan is an essential amino acid that aids in the production of serotonin. Yeah, protein helps you fall asleep. Happy Thanksgiving.
4 - Hair loss and/or dry skin. L-Carnosine is a key factor in maintaining healthy aging.
5 - Vision problems.
6 - Digestive problems. Cysteine protects the lining of the stomach and intestines. The lining can easily become irritated and worn from certain drugs.
7 - General weakness. Citrulline and L-Arganine are key components to help convert and deliver nitric oxide to the muscles. Glutamine functions cooperate with these two as well.
8 - Weight loss. Muscle weighs more than fat right? Well when you got no fat to burn and you're churning away at lean muscle, you aren't gonna look like Jay Cutler.
9 - Difficulty healing wounds. Proline! This is an interesting thing I just learned while answering this question, and I gotta go off on a tangent with this one. Being in the military and highly trained in ground combat, we learn about first aid naturally. Well, one of the newer things that we use for serious wounds that would normally require a tourniquet is something called quick clot. It's like a powder you pour over the wound and it aids in clotting and healing the wound. There's also a pad form, like a sponge. Well, seems like proline is used in certain medical dressings to aid in healing wounds. Cool huh?
10 - All around sickness. Multiple amino acids work together with the immune system. Expect to stay sick longer and catch colds easier without enough protein.

Hey buddy welcome back to the gym. Proper one diet plan and exercise plan will keep any body fit and healthy one.... Some kind of the protein shakes will also help you in this session of making your muscles strong......

Hi
What are your goals? weight gain? weight loss? toning

For muscle recovery get your 8 hours solid sleep and drink plenty of water. You can take supplements etc but rest is very important

And when your in the gym don't go through the motions. Push yourself. Try to create a mind and body relationship and try and stay "in the zone" when your lifting (concentrate)

Nitric Oxide Suppliment just before your workout and Protein after.
Also some studies suggest that a "Slushie" type beverage (sports drink on shaved ice) helps to cool the core more quickly than a cold beverage. This can help in the healing process.
always take a few minutes to warm up (quick 5 minutes on the bike or run)

Be careful choosing a nitric oxide supplement, if you get one. I just got NO Explode, and I can't drink it. I hear Jacked is good though.

Would anyone encourage cardio if your trying to build mass? I thought that its better to do cardio if you were into running as apposed to body building?