recovery from workout

[jr1968]

Hi everybody. I have been training for 5 years but lately I felt so tire. So I just take only for supplement whey protein, creatina, fish oil vitamin C and beta alamine for pre work out. Yes I been taking some time off but still any time back to the gym. Abouth me 47 years old. Any suggestions will be appreciated. Thanks

[Dens228]

What's your workout routine? How many days a week, split, volume?

[jr1968]

I do 5 times a week
chest
legs
Shoulders
back
arms
5 exercise 8 to 12 rep

change exercise not to do the same each day

[bartman314]

add caffeine, sugar, and/or other carbs to pre for energy. there are more sophisticated (and expensive) options, but these are a great basic foundation.

i use ~100 mg caffeine, and 25 g total sugar/starch in pre.

[marcus300]

Try taking a week off to fully recover and repair your CNS see if that helps. If your pushing it hard we all need a rest and lower the intensity or sometime just take some time off

[Euroholic]

You on trt?

[bass]

eat clean carbs the meal before and after workout, carbs help with recovery, also some bcaa.

[600@50]

If you're training hard and consistently you need to add in a deload week every so often. This can be a total week off or a few extra days. You can also just go in and do your warmup sets to get the blood going and call it a day. Just remember it's a deload workout and nothing more.