Key is, to get your body in a steady routine, so you'll know what ingredient does what to your body and you'll learn to dose the right amount of substance before, during and prior to your workout.
It is key to hydrate yourself well before a workout session. I used to drink 1l of water an hour before working out. Sip tiny sips of water during my workout...and during a longer interval I'll drink 250-300ml of Gatorade/Poweraide/Isostar. Don't drink too much water during and right after your workout. Gatorade/poweretc. refill the body's lost electrolytes which you've sweated out. About 30min after my workout + stretching etc. I'll have a proteing shake. Once at home, I'll have a vitamin c/magnesium tablet and a glas of water right before going to bed. It is essential, that you hydrate yourself well throughout the day. Forget milk, as it creates moisture in your body..instead switch to soymilk for your protein shakes. Also, remember to stretch prior and after your workout.
Warm up very well if you exercise in the early mornings.
If I go on a long run in the morning, I always feel better the next day after a walk in the afternoon rather than sitting around the house.
The only thing I'd agree with is that if you have problems, try and work out what it was that caused the problem and change it for next time.
Here's my advice - don't drink too much (alcohol) the night before early morning exercise. A bottle of wine is usually okay.
(You'll know you've drunk it but an hour into the exercise, you'll probably feel a lot better than you did at the start).
The other thing that doesn't work for me is more than two cups of coffee with sugary food (such as jam) as it sends me into a low sugar spin that has me going all over the place with my head spinning.
Bananas are better. One for anything up to an hour and two for more than that.
Water's fine as well but mixing it with isostar powder for work outs of more than two hours probably helps.
You'll know that your electrolytes are low when you get home because you'll crave salty food. See above for fix.
If you you're not ill and feel you need vitamin supplements then I suggest you re-visit your diet and eat a bit more fish, fruit and vegetables and lose the vitamin tablets.
From that I would not place any value on that article as to scientific evidence, and file it under "random guesswork"
The article starts of by stating that there's no benefit to be gained from protein powders.
In the interests of balance, what are the benefits to the consumer for protein powders (as opposed to the financial benefits to the manufacturers), compared with eating fresh food?
There is no advantage in protein powders over regular protein, and most people probably don't even need the extra proteins.
However it is often much easier and more convenient to use powder, when you are in the gym or on a trip.
What I was arguing was merely that the proteinpowder bashing of the article seems to be pure guesswork, since it clearly is not protein bashing in general. It even acknowledges that protein (although only fresh..) is the best diet for weight loss and muscle building.
Use your head, your magic concoctions do nothing but line the pockets of these companies.
There are plenty of respectable medical references from respected Universities saying exactly this; I've supplied these before, to no avail...
I understand the OP has a particular problem with achieving short term goals and some of the fixes on here (such as active recovery) will help alleviate her extreme muscle soreness but too be honest, it sounds like she's doing too much too quickly and the best solution to her pain would be to forget the short-term goals.
If you can find proteins (or vitamins or taste or whatever) of comparable levels in packaged food for any price , then I would take it every time
1. do not exercise too long because it would have an adverse effect on your recovery, e.g. your exercise should be short (less than 30 minutes) but very intensive and progressive...quality over quantity...
2. Sufficient sleep
3. Snack something after your exercise, can be anything, forget about protein drinks (expensive and doesn't do anything "magical"), e.g. eat an apple...forget about the tips from magazines or supplement companies...
4. your diet, if you can afford and you think you still would be social acceptable, I would go for something like this: http://thepaleodiet.com/
Just like thirst, if you feel the necessaity for water or salt, you're generally too late, as your body is sending you a signal. Filling in th necessariy electrolytes right after sport (and a little during sports) will prevent the craving.
You got it right there That is why he was suggesting adding salts to water if you exercise more than 2 hours (it maybe 1 hour in summer and 3 hours in winter, and obviously, adjust it to personal needs)
It's not the done thing so much in other countries, hence the different view point.
In fact, looking at diets of some Olympic gold-medal winning British athletes (which, I concede, this thread is not really about), they eat surprisingly normal healthy diets without supplements.
Paula Radcliffe - coffee,porridge cereals over two breakfasts, fish and avocado for lunch and veg and pasta for dinner.
for working out less is more, short, very intensive and progressive...
I can recommend the following reading, Rob Faigin one of the few "believable":