10 Keys to Maximizing Training and Recovery

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10 SIMPLE AND MOST OFTEN OVER LOOKED KEYS TO MAXIMIZING YOUR TRAINING AND RECOVERY

Dear Friend,

This is an article specifically for Grapplers, but it applies just as well to any athlete. I am going to share some tips on improving your training and recovery ability. This is something every grappler no matter how green or advanced can use. Imagine what levels you could push your training to if you could avoid muscle soreness, stiffness joint pain, fatigue and “brain fog” that can often accompany high level training.

If you’ve ever lost to someone you know is less talented and you should have beaten, pay careful attention here. Chances are you will find the place you went wrong and can correct in for the future.

I have a patient named Steve K who came to my anti-aging clinic for evaluation and advice. Though Steve was only 32 years old and a highly advanced Jiu-Jitsu practitioner he was feeling twice his age.

“Doc, I have no zip anymore. I am getting beat by guys I used to mop the floor with. I feel stiff and tired even after an easy workout. I spend a lot of my day in “brain fog”, and its starting to effect my work. Oh yeah, Doc, my wife has noticed I don’t exactly perform as well as I used to.”

It turns out Steve’s regular doctor wanted to put him on Prozac tm because he thought Steve might have been depressed. After completing my questioning I was sure Steve’s problem was not depression, and that an anti-depressant drug was not only not needed, but would worsen his already flagging sex drive among other things.

A closer analysis of Steve’s life style showed several common mistakes that young athletes make all the time.

It seems Steve had recently been awarded his blue belt in Jiu-Jitsu. A brown belt at his school told him to compete at every chance he got, and Steve did just that, sometimes entering a tournament every weekend. Friday and Saturday nights Steve would go out with his buddies and pound a few brews ( 5 or 6) often staying out until 3 a.m. in the process. Though he didn’t smoke he inhaled a lot of second hand smoke in those bars.

Steve worked an average of 42 hours a week at a high stress job. He trained hard at Jiu-Jitsu but also ran and lifted weights. In spite of his training he had a hard time maintaining his weight and muscle mass.

To fix this problem he took an herbal “steroid supplement” that was supposed to help him bulk up. He also took an “all natural” energy booster made from an “ancient Chinese” formula on nights that he lifted weights.

He slept an average of 4 hours a night, maybe an hour or two longer on weekends.

After a careful physical exam and review of his lab work I made some recommendations which I will summarize here.

1) Get out of the bars. Alcohol can cause dehydration and impair your sex hormone response even in moderate amounts. Smoke filled rooms are almost as bad as smoking sometimes.

2) Don’t skimp on sleep. The harder you work out the more rest, and sleep you need, especially if you are over 35. This is one area I see a lot of people miss out on. Sleep is critical for muscle rest and repair. Muscle growth actually takes place during this “down” time. Lack of sleep can also decrease your hormone secretion. Testosterone and Growth Hormone are especially affected. If these hormones are out of balance, your ability to achieve good condition and performance of any kind are severely impaired.

Lack of sleep also increases the stress response in your body which can lead to a weak immune system and muscle breakdown. If you have trouble maintaining your energy and body weight this is probably the reason, along with an inadequate diet.

3) Don’t let yourself become dehydrated. A dehydrated body is far more prone to injury, especially the types of joint trauma that grapplers encounter. For this reason I recommend you avoid Creatine supplementation. Creatine is a salt and tends to increase the chances of dehydration. Avoid it when participating in any sport that requires endurance. Don’t substitute caffeinated soda for water.

4) Don’t train at maximum intensity every day. This is the surest way to overtraining and injury. Vary the level you train at and use your off days to work on technique or cross training. Or just take the day off, you’d be amazed at what planned rest can do.

5) Don’t cover your injuries with over the counter or prescription pain killers. These can damage your kidneys or liver or lead to further injury. If you want to use a natural anti-inflammatory, try my Pharmaceutical Grade Fish Oil. Not only will you have less pain but you will be improving your recovery ability and overall health in ways you never imagined.

6) Eat small meals frequently throughout the day. High protein foods and high fiber low glycemic carbs are best. Make sure to drink adequate water with your meals. Also fresh food always beats frozen or take out. Make sure you get your anti-oxidants either in fruits and vegetables, or with the appropriate supplements.

7) Consider a good massage after a hard workout. Consider getting your significant other to help!

8) Approach supplements carefully. Be especially careful about the ”Prohormone Trap” . These are typically advertised as Testosterone and/or Growth Hormone boosters. If you don’t know what you are doing with these, or use them indiscriminately, they can “feminize” you, the exact opposite of what they promise. Steve’s hormone levels showed just that. This accounted for his failing sex drive, decreasing strength and muscle mass.

9) Avoid using stimulants to excess including caffeine, ephedra, guarana, or Ma Haung. Steve was using a combination of all of these. These supplements raise the level of stress hormones in your body leading to “adrenal burnout”. This means that you drive your body’s glands harder than they can function and they do not respond to stress at all. This accounted for much of Steve’s exhausted feeling and his poor sleep habits. Steve went on Regenerizer, one if the compounds I specifically designed to replace the dangerous phony energy supplements he was taking.

10) Train and rest with specific goals in mind. Boy, here is one almost no one does well. You should spend as much time as necessary clarifying your training goals. Every time your work out or rest it should be with a specific goal in mind. Think about this a little, would you build a house without a plan? Use your past experience to plan your rest periods when you know you’ll need them the most, like after a grueling tournament

I am happy to say Steve is back on track as a result of better habits and the right supplements. As of this writing he has been promoted to brown belt and is again mopping the floor with many of the people in his school, and others.

Dr Dave can be reached via email at dr@drdavesbest.com. The products mentioned here can be ordered via www.drdavesbest.com.

Dr Dave is an avid athlete. In addition to running, tennis and jiu jitsu, he trains regularly in Catch Wrestling .

The opinions expressed in this article are those of the author only and are for educational purposes only. The FDA has not evaluated these statements, and they do not constitute medical advice. Copyright 2007

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Dave Woynarowski, M.D., CPT
The Nation's #1 Anti-Aging Physician

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