Nutrition for Maximizing Recovery

by Dr. Spencer Nadolsky

Getting stronger isn’t just about what we do in the gym. What we do after we step out of the weight room is just as important. Going to the gym is essential for strength gains, sure, but if we neglect our recovery, our gains will not be optimized, and our future training will suffer. We’ve hammered down the basics of recovery in previous articles, so let’s take a look at some supplements that will boost recovery.

Sleep

There’s a lot of supplements out there that are claimed to help you sleep better. Sleeping well is absolutely vital for maximum recovery, but the problem is that most supplements don’t hold up when we look at the evidence. Here are two that can help:

Melatonin

Our bodies (specifically our pineal gland) actually secrete melatonin at night, which is partly responsible for us falling asleep. Supplementing melatonin is one of the first treatments (besides sleep hygiene) for helping you fall asleep. It’s cheap, and studies have shown it to be pretty effective. I recommend starting with a low dose of 500 mcg and working up to 3 mg. Take melatonin an hour or so before bedtime.

Lemon Balm (Melissa officinalis)

A little revved up at night and missing sleep because of it? Lemon balm may help with its slight anxiolytic and calming properties.  Many people take it in the form of tea, but that could potentially keep you up during the night, since tea has caffeine. We recommend 300 mg to 1200 mg, taken before bed.

Illness

There’s nothing more frustrating than when you’ve smashed a gym plateau, everything is progressing — and bam, you wake up sniffling and before you know it: full-blown cold. Ideally, each one of us would have their own home gym, to avoid other people’s germs, but that’s not very practical. If you belong to a public gym, make sure you’re washing your hands after using the equipment!

Washing your hands is the first line of defence when it comes to preventing colds, but it’s not 100% effective. You’ll still get sick eventually. However, there is a supplement called South African Geranium (Pelargonium sidoides) that actually lessens the severity of bronchitis and other upper respiratory illnesses. This plant can get you back in the gym a day sooner, or at least relieve your symptoms enough that you might consider lifting.

To take South African Geranium, you’ll need the patented extract EPs 7630. Take 30mg, three time a day, before meals. With a bit luck, you’ll be back to pumping iron before you know it.

Micronutrient Deficiencies

Mega-dosing, or “superloading” vitamins and minerals to improve recovery is a popular online anecdote. Not only is this a waste of money, but it’s potentially dangerous, especially if you’re supplementing a mineral like magnesium. However, if you’re deficient in a few key nutrients, both your recovery and performance may take a dive. Let’s take a look at some of the most common deficiencies.

Minerals: Magnesium and Zinc

If you’re keeping an eye on your diet, you probably have enough of both magnesium and zinc. Keep in mind though, both of these minerals are lost through sweat. Zinc is important for testosterone levels, while magnesium will help you sleep better.

Vitamins: K and D

Getting enough vitamin K and D from the diet alone can be a little difficult. If you get a lot of sun exposure (and happen to live in the tropics), you probably get enough vitamin D. If you are deficient however, (most people are), supplementing vitamin D will improve both your recovery and performance in the gym.

The amount you need to supplement will depend on your current diet and sun exposure. In general, aim for 1,000-2,000 IU of vitamin D a day.

Wrap-up

Supplements often look like a cure-all, but it’s very important to remember: they shouldn’t be treated as a band-aid. Before supplementing to fix sleep, recovery or a micronutrient deficiency, you should make sure your diet and habits are healthy. It doesn’t make much sense to take melatonin if the reason you can’t sleep is you’re chugging energy drinks all day. Evaluating your dietary and sleep habits won’t just make you feel better, it’ll saves you money!

Dr. Spencer Nadolsky – Director of Examine.com and a licensed practicing family medicine resident physician. After a successful wrestling career at UNC-Chapel Hill, he enrolled in medical school at VCOM (Virginia College of Osteopathic Medicine) with aspirations to change the world of medicine by pushing lifestyle before drugs (when possible).