How to really recover after exercise….
“I was competing in an international event in the USA. It was a typical ”Mother in Law” course with lots of uphill and some unpredictable weather! My race strategy was simple: as fast as I can for as long as I can! When I crossed the line almost 4 hours later I felt terrible, everything hurt! Sure, I had a top 5 finish, but something in my training simply had to change!”
I realised that I needed to focus on my recovery if I was to continue with endurance events and now have some special tips to avoid that “terrible” feeling:
* Recovery needs to start as soon as possible after exercise. Delaying recovery time results in muscle fatigue, muscle stiffness and a lowered immune system which increases the risk of injury and illness.
* Prepare for exercise by making sure you are following a healthy eating plan and that you have adequate fluid intake before starting your training session. This is such an important step in any recovery plan.
* Give your body the right fuel! Carbohydrates are absolutely essential and I use an energy drink that contains a good source of carbohydrates to keep my body well fuelled.
* Timing! The body’s metabolism is increased during the first 60-90 minutes after exercise which means the body’s ability to absorb nutrients during this period is greatly improved. I find the first 45 minutes after exercise absolutely critical! Taking in the right nutrients during this period significantly reduces muscle pain and stiffness after exercise.
* Vitamins are vital! I use FoodState® Vitamin B and C Complex immediately after all exercise!
* Minerals. After a particularly demanding exercise session, I use FoodState® pH Balance which contains sodium, potassium and magnesium. This replenishes the much needed mineral salts and helps reduce the acidity that builds up with any demanding training program.
* Avoid High GI foods, these sap the energy! I choose Low GI foods to manage my blood sugar level. This, in turn, helps improve my recovery after exercise.
* Protein. Increasing my protein intake immediately after exercise, or at least within 90 minutes of completing exercise, has really improved my recovery time. Contrary to popular belief, I have not gained weight!
* Then there’s the Berry Smoothie! Blend any combination of dark berries with ice and enjoy during the 45minute metabolic window period! The bioflavonoids together with the FoodState® nutrients, which are definitely better absorbed, work wonders on recovery!
Food for Sport