Founder of Health Rising and Phoenix Rising
Could it be this simple? Baking soda and the right supplements?
Studies apparently bear this outI needed to report this to you all because it worked so well. Today I went to the gym. I actually did 30 minutes of exercise and lifted weights afterwords. Usually the weights at the end would kill me for about a week and I would be recovering from the cardio for at least 2 days. And, usually after exercise, I get a sore throat, headache, swollen lymph nodes, bad muscle and nerve pain, chills, and the cold sweats. When I go to bed the night I exercise, I wake up the next morning drenched in sweat. I have had very little to none of that recently.
I take a lot of supplements, but I find the ones I mentioned above work the best to reduce PEM after exercise. Most effective is two baking soda pills before exercise and lots of catalase immediately after. I take 600 mg of Catalase after the exercise.
The possible PEM busters are:(see here and here) have shown that both bicarbonate and catalase (via its scavenging of hydrogen peroxide) improve muscle recovery after exercise.
Q10 and creatine monohydrate have been shown to improve muscle endurance, and increase muscle recovery after injury respectively (see hereand here), so that makes sense.
One study found creatine monohydrate reduced blood lactate, so would further augment sodium bicarbonate's lactate-reducing activities. The study detailed here found that by inhibiting the L-system transporter, BCAA suppressed the uptake of tryptophan, thereby alleviating fatigue..... This study found citrulline reduces lactate levels produced by exercise. This study and this study found the drug dichloroacetate lowers lactate levels produced by exercise.
- Sodium bicarbonate ¼ teaspoon
- Creatine monohydrate 2 grams
- Citrulline 1000 mg
- Q10 400 mg
- Catalase 600 mg (taken after exercise)
- Branched chain amino acids 5 grams