Recovery: how to optimize it

[andy9k2]

Hey guys, I am a powerlifter and the day after my legs day, I am exhausted! I normally do not need a lot of sleep. After a leg day, I need 12hrs! I can also develop a slight cough, which tells me my immune system is tapped. I am taking in protein every 3 hours. I ice-up if there is any soreness. What can I honestly do to 1) optimize my immune system 2) speed up/optimize my recovery?

[Roddy]

get your glycogen levels up right after your workout.

Drink atleast 16oz of 100% Pure cranberry juice and eat 2 large apples right as soon as you get to your locker after your workout. (and yes it has to be 100% pure juice)

[Clifford Gillmore]

I do band exercises the day after along with soft tissue work and I feel great, I always need the sleep too!

[Roddy]

might wanna try an amino acid like GABA to help you hit a deeper sleep cycle for better recovery.

Lotsa water too

[Eszekial]

ZMA!!!