Some quick fixes for lifters

If you aren’t using Surge yet, try it. I take two servings, half-before half-during and a whole serving after, during mass phases. I take one to one and a half (half before/half after) during leaning-out phases. I really feel that it contributes to my recovery and gains, and it’s the perfect vehicle for creatine. 2.5-3 bucks a serving might seem expensive, but someone on T-nation once challenged me to try it and I did – haven’t looked back since. Besides, even if you work out 4x per week, you’re only spending $10 a week or so. If you can’t get it for some reason, use a 2:1 ratio of maltodextrin or dextrose or glucose to whey protein. But it’s not going to taste the same as Surge, and it won’t have the BCAAs.

Also, get a body pillow and a fan and make sure your lights in your room are all off during the night. These are so important. The body pillow isn’t necessary for everyone, but it definitely beats a regular pillow between the knees. (Eric Cressey says: If you’re sleeping on your back, put a pillow under your knees; if you’re sleeping on your side, put it between…if you’re sleeping on your stomach, stop it!). I am somewhat lanky and now that I’ve gained some mass it’s very uncomfortable to sleep without a body pillow for my arms and hips…my back feels all out of whack and my shoulders roll forward while I sleep.

A fan provides “white noise” and really improves your sleep quality. I like a Holmes InstaFurnace space-heater with the heat off. And lastly, your body produces less melatonin (sleep hormone, basically) and therefore less growth hormone and testosterone if you have light during sleep. This means alarm clocks, nightlights, closet lights, streetlights, etc, etc.

Also avoid fluids in excess a few hours before bed so you don’t have to get up to urinate. And ZMA or (less optimally) an off-brand combo of Zinc and Magnesium not only help with recovery, but really help with sleep quality.

Go out and spend $30 for a tub of surge, $10 for some ZMA, $10 for a fan, and $15 for a body pillow (Walmart) and see for yourself how much difference these simple improvements make!