what supplements would help for fast recovery / injury avoidance

fish oil and vitamin D really.

other than that get on dat der celltech breh

>>39203929
fish oil is pure broscience

casein protein before bed helps a lot for recovery

>>39203942
why casein in particular? I've been using whey because I've heard the specific proteins are abssorbed better by the body.

>>39203923

Glutamine is great for recovery, it's cheap as fuck too. Multi's and a rock-solid sleep schedule are also preferred.

What are you training those 6 days a week is a bigger question. I do a full-body three day-a-week routine and I feel that is taxing on my body as it is. Remember, rest is almost as important as the training itself. I've had numerous problems from overtraining (ie going hard in the paint 5-6 days a week), including strained biceps/hamstrings, general joint pain, general muscle pain not related to DOMS, etc, and cutting it down has really helped me.

>>39203951
lrn2google breh

casein is slowly absorbed which makes it ideal for when your body spends 8 hours repairing itself at night

you want slow burning fuel when you're asleep

>>39203985
Just take dairy products?

>>39203985
Can't I just eat a oatmeal protien bar before bed then?

>>39204030
U can but it won't be as optimal bc it's probably whey or soy protein not casein in there. Casein is found in stuff like Greek yoghurt and cottage cheese; it coagulates into a mush in the stomach that slowly breaks down and releases over several hours instead of breaking down near-instantly like whey or soy.

>>39204011
>>39204030
Yes, eat some oats with greek yoghurt, leave out the oats when cutting. Simple as that.

If you want something before bed that digests slow look for food with a low GI index (if you want more idea's). Oats are pretty decent for it and greek yoghurt yeah (ive been eating 500g of greek yoghurt for 2 years now before bed).

>>39203951
Whey protein before gym, Casein protein after. Whey works faster, so it's best for helping muscle recovery short term. Casein is more effective, but over a lot longer period of time, so it's better for post workout recovery.

>>39204055
>>39204058
OK I understand, thank you

I'll eat yogurt and cottage cheese before bed.

>>39204058
absolutely, although if you get tired of forcing down greek yogurt before bed a casein shake is a nice alternative

>>39204078
why would you eat oats before bed you don't need slow burning energy just protein for muscle repair

>>39203923
Your body will adapt.

Out fun and courosity i did a routine rexommended from roiders for roiders, in the beginning 2x per day training and investing 3-4 hours was harsh, but after like 2 weeks i could enjoy it and after 4 it bothers me when i did something else in my freetime rather than training ( bees in ass syndrome)

What i did use as supp was magnesium in the mroning, protein shakes and zinc and calcium in the evening and vit d 3000

Glutamine