Just popping in real quick with something I was thinking about today in between trainer intervals.
Recovery is something that most of us as athletes…both in endurance sport and general gym fitness…tend to, well, suck at! Now, I don’t mean that in a “shame on you” way. I struggle with it just as much as everybody else.
Now that most of us are headed into our Post Race Season, or Season of Improvement, I want to just drop a little something for you to think about to help you bounce back from your workouts a little quicker.
They are the 4Rs of Recovery:
Repair: Your muscles break down when placed under load, and they need to be rebuilt! Aim for 20 grams of protein within 30 minutes post workout.
Refuel: The fuel our body runs on comes from carbs. While they have gotten a bad reputation the last few years, we need them in order to supply our bodies with energy. So after your work out, put some gas back in the tank!
Rehydrate: You will never see me train (or go anywhere) without my water bottle. And it’s usually an electrolyte replacement. When we sweat, we lose fluid and electrolytes. Ever feel crampy or dizzy when you train? Sip an electrolyte during your workout…and finish the bottle after!
Rejuvenate: This is a combination of things that will just help you feel better in general. And the combination is different for everybody. Get enough sleep. Stretch. Put your feet up. Get a massage. Get a pedicure. Sit down with a book and a glass of wine. Get away from things that overstimulate and have some down time. (For me, I need to remember that working on my computer is not resting. Sure my body is resting, but if I just replace it with something emotionally taxing, that isn’t exactly resting!
So kick back, relax, and be ready to tackle that next workout!