Training & Nutrition - Ways to enhance recuperation?

I am just wondering if any of you guys know of any ways that helps you recuperate faster from your workouts?
Besides cycling i also lift weights and run and in general live a very active life, I love it! :)
But there are times when I feel a bit "creaky" if you will.
I know rest is important and I do account for that believe it or not, but I´d still like to enhance my recuperation further...
I got the diet thing down, but I´ll admit sleep is a bit of a problem.
Anyone have any tips?

By rest I assume you are talking about days off from exercise for recovery which is very important particularly if you are combining weights and various aerobics.Besides proper diet I also focus on reducing as much unnecessary stress as possible(ie relaxing more)and getting enough sleep (when I am weight training I need at least 8 hours sleep).If you don't recover fast enough using these measures perhaps you need to prioritize your aerobics and weights so that for a given time period you focus more on one cutting back on the other to enhance recovery.You can develop a periodization scheme where for a certain period you focus on aerobics with weights secondary in a maintenance mode and then switch to a weight focus period where you focus on weights and relegate the aerobics to a maintenance mode etc.

I am sure this forum is full of threads on post ride recovery but simply:

The optimum time for cabo loading is in the first 30-45 minutes after a cardio work out. Carbohydrate are key but protein helps as well

a rough guidline i use is 2-4 grams of carbo for each kilo of your mass and for protein about 1-2 gram per kilo

this has made my turn around times much shorter!!

hope this helps

supplements like EnduroxR help immensely. my routine is coffee, cereal, yogurt, bagel with peanut butter and OJ spread out over the entire morning to recover from tough morning rides. tuna sammie for lunch with an apple &/or banana then a sensable dinner>>> all the while drinking water.
stretching and massage also.

oh yeah...and don't age.

2-4 grams/kg sounds alot...
I´ve heard 1g/kg lean mass, but 2g would add up to a 140g of carbs post workout!

What´s EnduroxR?
Stretching is a regular part of the day for me. Resting days included.
I´m turning 21 in a month, think that could pose a problem? :D

Consider stretching on your off day and practice some type of relaxing breathing type of exercise or yoga or meditate. This is very important for faster recovery. Be still, flow, feel your innerself, and be one with yourself.

That´s what I meant, I stretch on off days aswell..
I´m actually starting in a Yoga class this coming fall.

What´s EnduroxR?

It's a pre-mixed recovery beverage that has a carb:protein ratio of 4:1, which is optimal for recovery, according to some experts (Ed Burke, at least). The protein is from whey, which is supposed to be particularly good for muscular recovery (I'm getting beyond my expertise here), and also contains vitamin C, E, and other odds and ends. Pretty much everyone that uses it feels that it reduces post-workout soreness and speeds recovery. I'm a believer.


I´m turning 21 in a month, think that could pose a problem? :D
Well, I know of a lot of budding athletes that, around that age, became sufficiently distracted by women and drink that it posed a problem. ;)

Hehehe, well I don´t drink so that atleast takes away half of the "speed bumps".

2-4 grams/kg sounds alot...
I´ve heard 1g/kg lean mass, but 2g would add up to a 140g of carbs post workout!

What´s EnduroxR?
Stretching is a regular part of the day for me. Resting days included.
I´m turning 21 in a month, think that could pose a problem? :D


You are correct I was off by a factor of 2 here is a paper in the subjsect

http://www.spma.net/recoverydrinksfin.htm