Muscle Recovery over 70, what can I do to help it?

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(Philip H Kern) #22

I didn’t want to chime in, because my view is heretical. I’m approaching 64 and had become skinny fat. I can do cardio all day, but wanted some body recomposition. Things have been going well on two workouts per week of 30 minute heavy weight sessions.

The problem was that the rest of the week I was wasted, feeling sleepy all day but then unable to sleep well at night.

My solution has worked perfectly. I bought a bag of dextrose and add 30 gms to my drink during the workout and 30 gms as part of my post workout (high protein, low fat) meal. That means on training days I’m taking in about 100 gms of carbs. But the fatigue disappeared from the first time I tried it, and by isolating the carbs to just one specific purpose, it hasn’t led to any disorderly eating. I’ll stick with it because, for me at least, it is working so well.

On my workout days, I finish my post workout meal about 8:00 a.m. and am keto the rest of the week until my next gym session.

(Denise) #23

Whatever works for you is a good thing, we are all different, thanks for sharing it, Denise :slight_smile:

(Denise) #24

I love my work-outs, and don’t have any other goals than to feel as good as I can as I age. That includes things I love to accomplish in my day, remaining independent. I miss doing my weights, walks, as well as other activities I have to just rest from. I know my body heals more slowly now, but it is worth it when I climb that next hill, or do that next bit of weight training. When I can go to bed, having peace of mind, I get the best rest. So maybe I do have a goal, sleeping well, feeling refreshed in the a.m., ready to go again!

You are doing great, Denise :slight_smile:

(B Creighton) #25

Hi Denise. I realized I didn’t tell you I use at least 5 gr of creatine in my protein smoothies. This seems to help with recovery. At our advanced ages, exercising definitely becomes more of a balancing act - you don’t want to cause a limb or joint injury, but at the same time you don’t want to avoid all muscle soreness… that is what is telling you are exercising enough to promote muscle growth. Creatine helps your ATP get recycled. Is it going to relieve all soreness? No. It is sore because of microtears in the muscle. My best suggestion there is to rub down with Arnica gel or oil, which seems to really help my soreness. I am so glad I started this when I did, because I am learning that resistance exercise is one of the best things you can do for longevity and health. I do mine in the evening, so I believe it even helps my sleep, and gives me a better deep sleep cycle, which translates into better glymphatic brain cleaning, and brain health… who would have thought that exercise helps your brain so much? It just promotes total body health in so many indirect ways… more muscle means better metabolism preservation, lower blood sugar levels and regulation, etc, etc.

(Denise) #26

Hi dude I’m going to write you in the morning as I’m really burnt out tonight I appreciate your note though and I’m going to remember early in the morning I’ll get back to you

(Denise) #27

Ok, back full of energy this a.m., heading out for my walk this a.m. but did want to address your info better :wink: I was especially interested in your mention of Creatine. I think that was the reason for my calf muscles especially but also glutes feeling sort of fuller. I didn’t think of it at first, but I re-read my info on Creatine, and how it helps get water to the muscle. I wasn’t a sore feeling at all. I do tend to try and figure things out, between possible wd sxs, or something else. Thank you for your info, as I may go ahead and use my 5 grams, which was a regular sort of rounded tsp of my Mono Creatine from NOW brand.

I like just dissolving a little in hot, bit of water, then fill up to about 6 oz of regular temp water. I do add just a teenie bit of stevia to mask any, taste. Then either sip it down or sometimes I am in a hurry so I just drink it down. I do this mostly at the same time, and I don’t worry about the before and after a workout/walk etc., as I did before when I tried it.

I do understand about the soreness, pretty much rest at least 1 to 2 days, longer if I’m not feeling good enough to go again, better all the time though :slight_smile: Haven’t heard of the Arnica, will look into it. But pretty much into mag, citrate oil, or a capsule, with other supps I’m taking for now. Epsom Salt bath, and lately like putting on MCT oil, 1 part to to one part Jamaican Castor Oil. I use that for skin mostly, and my hair.

Hope to hear from folks again here, really like sharing/listening to others with personal experience, and old’er age, Denise :heart:

#28

I’ve been trying to get back into shape, build a bit of muscle & improve my balance, I’m 57 but feel older :joy: Keto has definitely given me more energy, trouble is I tend do over do the workouts & injure something, so this year have taken it steadier. I have arthritis in my feet too & can’t do any HIIT workouts I used to do…so focusing on weights, squats , I think the exercises I’m doing I’ve found online are pilates style strength training? I’m really enjoying it anyway. I was doing 5 or 6 days a week but now more to do in the garden & then haven’t had the energy so do 3 or so a week, have been having a few cheat days with the keto so that makes a difference, need to be stricter! I have some creatine to try as well…
I think you’re doing brilliantly by the sound of it!

(Denise) #29

How great you are starting now, or again it sounds, as you are young in my opinion, lots more years ahead!! I have that same drive to do more, kind of, make hay while the Sun shines, but have a couple issues from pushing too hard.

I’ve slowed down a bit, easier incline walks for sure, and actually haven’t started even my resistance bands for now. I have some elbow tendon issue, so making sure I’m good to go again :wink: I gave up the walking steep uphill grade, as I had some hard calf issues, both legs, but not the same time.

It finally sunk in that I needed to rest more days in between. When I started the walking, lower incline, I felt so good, I’ve done it every day for going on a week. So now, all around improvement with energy, everything. I feel I am getting all I need, without the “too much pushing myself”.

You’re getting it figured out, there’s always something new to learn now, and sometimes fail at first before I get to learn it! I really am glad you chimed in, I was hoping my mention of age didn’t deter anyone because of being younger than I, as I think I did mention, I can relate, and learn from all the replies, Denise:heart::+1::heart:

(Tracie Angel) #30

I dont want to discourage but muscle recovery after 35 is slow compared to our prime time. But constant discipline in diet, workout and rest will definitely work. Again dont push too much as it can cause fatigue and lose muscle mass instead of recovery.

(Denise) #31

thank you tracie, no problem, I think I’ve passed the discouragement part, and onto acceptance, for now anyway. I have done any weights, just walking for now, and I’m wearing one of those “bands” during the day. I’m trying to use my left-hand more, but I’m totally aware of the issue and hoping for it to heal. Time will tell, Denise :+1:

(Edith) #32

I think I’ve mentioned the podcast I enjoying listening to called Mind Pump. It is hosted by three gym bros and at the end of the episodes they either answer questions from email or answer questions from live callers. A recent live caller was having problems recovering from workouts, even after only one workout per week. After determining he wasn’t destroying himself working to failure, they suggested he could have some nutrient deficiencies, emphasizing vitamin D and zinc.

So, it’s possible you are not fueling yourself enough to speed recovery, or you could have some nutrient deficiencies for which you can have yourself tested. It might not be your age.

(Denise) #33

I’m pretty sure I’m covering all those bases, but not sure on the Zinc. I usually take that with C, but only if I feel something coming on like a cold/flu kind of feeling. I will look at those videos though, as it was good of you to remind me of them Edith!! Might be just what I need. I did walk yesterday, and for foot cramps I get at night, rubbing in mag. oil is amazing to stop them.

A lot of my issues, I am so hoping dissipate once I am done tapering off clonazepam. I’m so close to the end, I wonder why I can’t just jump off, but I remember too well, have a TIA/seizure (no doctors were sure). Maybe I shouldn’t have decided to stop the med, but taking it worried me more than not. After feeling so good from Keto, I wanted to “clean” out the drug too. Amazing improvement in cognitive issues and other symptoms as well.

I keep wondering if my Cardio, plus home-testing and sending in info on my pacemaker/heart issues, is all right. They’re saying 1.5 -2 years left on Medtronic PM. I remember, over the year since 97, how my muscles would tire easily/easier, and felt like I wasn’t getting as much air into them. Who knows for sure I guess. I understand getting older takes it’s toll, even on the most fit people. I sure am not one of them :wink: and only started my real fitness journey about 6-7 years ago, whatever date I started keto.