recovery

[Drago]

i currently lift weights twice a week but would ideally like to lift 3 times a week but my muscles are to sore & take abt 3/4 to recovery, my workouts are usually abt 30 mins long & pretty intense. is anyone aware of anything i can take either tablet or food wise that could help with recovery? not steriods tho

buy some creatine mate. i use to pump alot of iron and this stuff works wonders. it boosts ur performance as well, u can pick up a months supply from £10 to £20

heard back things abt creatine tho, does it increase heart rate & your sleep?