21 FUEL : RECOVERY 8 top tips to boost recovery after running 1 Hydrate Immediately Post-Run Get liquids and electrolytes back into your body as soon as possible to replace those lost in sweat. The VOOM Smart Hydrate is perfect for this with 460mg of full spectrum electrolytes. 2 Post-Run Nutrition: Carbs AND Protein Consume both carbs, to replenish muscle glycogen stores, and protein to help rebuild and repair muscle tissues. The body has elevated nutrient uptake for up to 2hours post exercise so make sure you eat/ drink within this time. Research suggests a 3:1 ratio of carbs to protein can give optimal recovery. 3 Train Hard, Sleep Easy! Sleep, and particularly the REM phase of sleep, is when recovery can occur in the body, so make sure you’re getting enough good quality sleep. 4 Massage Massage can reduce muscle tightness and give the circulatory system a boost which aids recovery at the cellular level by improving nutrient delivery and removal of waste products and toxins. If you can include a semi-regular massage your body will thank you for it! 5 Don’t Run Too Hard! Some runs are in the training plan to allow recovery from longer or higher intensity sessions, so if you run too hard on your easy runs, you’ll accumulate more fatigue rather than recover from past exertions. Running easy when you’re supposed to go easy will help you run fast when it’s supposed to be fast! 6 Self-Massage: Use A Foam Roller or Massage Gun Using a foam roller can be a great way to relieve muscle tension and soreness and improve your range of movement. Recently ‘massage guns’ such as the Theragun Pro have gained popularity as an easier form of self-massage. These guns are a form of percussive therapy seeking similar benefits to foam rolling or massage. Both foam rolling and massage guns can be added as part of a warm up to start increasing blood flow to the muscles too. 7 Ice Baths Or Cryotherapy Not a new concept but cold-water immersion or the use of ice (cryotherapy) has been shown to improve recovery and reduce inflammation and muscle soreness. When submerged in cold water blood vessels undergo vasoconstriction (narrowing) temporarily reducing blood supply and then when out of the cold-water dilation occurs and fresh blood flushes through the tissues. 8 Mental Recovery Don’t underestimate the mental work you do in getting ready for training, running tough sessions, and then reflecting on performances good or bad. If you can give yourself some down time away from running to switch off, you’ll be in a better headspace for your next run or sessions. Thanks to Callum Davidson for his insight and tips on recovery. Read his full story here… To order Hydrate and Recovery and to see what else @Voomnutrition have to offer, click here and enjoy!
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