How to recover after your run

Share On Facebook ! Tweet This ! Share On Google Plus ! Pin It ! Share On Tumblr ! Share On Reddit ! Share On Linkedin ! Share On StumbleUpon !
If you're training hard for an endurance race, getting your recovery right is vital for staving off muscle soreness and improving your performance. We asked sports nutritionist, James Collins some of your most commonly asked questions...

How to recover after your run

Question 1:
After exercise

When should I be eating after a run to maximise recovery?
James says:
The sooner the better - ideally within 30 minutes after running as your body needs essential nutrients to kick start the growth and repair process after a hard training session.

 

Question 2:

Is protein or carbohydrate more important for recovery?
James says:
Both are critical for full recovery after training. Carbohydrates are the body's main fuel source, and are stored as glycogen in the muscles and liver. As the body can only store a certain amount of carbohydrate, once depleted through exercise these reserves need to be replaced before your next training session.
Protein is vital for the growth and repair of muscle tissue and as hard training depletes the body's stores it is important to refuel with high-protein snacks as soon as possible. Ensuring you replenish stores after each training session can significantly reduce muscle soreness the following day. If you can't face eating straight after a run, introduce fluids to your recovery strategy.

Melon & crunchy bran pots

20g of protein is the magic number that you need to hit to optimise the recovery process after training. The following snacks will help you reach this target:
  • 500ml milkshake
  • Natural yogurt based fruit smoothie
  • Sandwich with lean meats, eggs, or low-fat cheese
  • Greek yogurt, granola and mixed berries
HealthVim "health","fitness","healthy food","healthy tips","DIET","WEIGHT LOSSG", Get the latest Health News: breaking health and medical news from the UK and around the world, with in-depth features on well-being and lifestyle.
«
Next
Newer Post
»
Previous
Older Post
 
Copyright ©2016 Health Vim • All Rights Reserved.
Template Design by BTDesigner • Powered by Blogger