T Nation

Supplements To Speed Up Recovery

First post here so be gentle :wink:

I going to run a half marathon this september so I’m trying to cut down on the gym the following months.
I have worked out 3-4 times a week and taken 2-3 (10-12km total) runs but
I cant keep up with it and have problems with my sleep and “numbness” in my legs and feel tired in general.

My goal is to run 20 km a week and run the half marathon in 1h50min-2h.
I will do a body split workout a week with 1 body weight workout.
After the half marathon I’ll go back to gain weight and run approx 5km 2 times a week after the gym.

I’m 6,2" 190 pounds with around 12-14% BF.

I currently eat 2500-3000 kcal a day with a gainer after gym workouts and 1 Casein protein drink before bedtime
and Omega 3 and multivitamin with extra zinc and magnesium.
As my running distances go up I’ll try to eat 3000-3500 a day.

So I would like some tips on supplements I can take to speed up my recovery and maintain/gain muscles.

Surge after workouts.

Maybe Metabolic Drive?

also eat more when running

SURGE RECOVERY!

[quote]London Runner wrote:
SURGE RECOVERY![/quote]

Yes, and Creatine, BCAA’s, BETA-7, Flameout.

D

BCAAs definitely. There have been numerous studies about its effects on reducing catabolism (thus aiding recovery) in endurance exercise. For example:

What about HMB?
Thanks for the quick answers!

BCAA

Fish Oil

Surge Recovery

ZMA

If you are unable to speed up your recovery sufficiently, you could consider taking a week off.

vitamin C