In the development of training plans, recovery must be a planned activity. The recovery process should not only allow the muscles and connective tissues to repair but actually improve your fitness level.
To achieve this, you need to understand what recovery is, how long it takes and how you can positively affect the process.
WHAT IS RECOVERY?
Simply put, it is the time required to repair damage to the body caused by training or competition.
This includes the restoration of the:
✔️Energy produces enzymes inside muscle fibres;
✔️Carbohydrate stores in muscle cells;
✔️Endocrine and immune systems;
During recovery, muscles should increase the proteins in their overall structure to improve strength, replenish and increase energy stores and increase the quantities of enzymes to improve the lactate threshold.
SPEEDING UP RECOVERY
Muscle cells are most receptive to carbohydrates during the first two hours following a training session.
To accelerate recovery, consume 300-400 calories of carbohydrates shortly after the training session and another 300-400 Calories of carbohydrates within two hours. This intake of carbohydrates, as well as replenishing the fuel stores, also has a positive effect on protein restoration in muscles.
OPTIMAL RECOVERY RATIO
The ratio of ingested carbohydrates to protein is critical in optimizing glycogen restoration in the muscles after a workout. The Pacific Health Laboratories, Inc. recommends four grams of carbohydrates per gram of protein.
A strategy suggested by Jim Bledsoe (1999) following a 45-minute workout is as follows: two-thirds of a gram of carbohydrate per pound body weight and about 15 grams of high-quality protein, repeated again within 2 hours.
KEY POINTS
The key points to remember are:
❤️Plan recovery into your training program.
❤️Listen to your body - if you feel tired, then adjust the training to allow full recovery.
❤️Allow 36 hours of recovery between quality sessions.
❤️To assist the recovery process, consume 300 to 400 calories of carbohydrates shortly after the training session and another 300 to 400 Calories of carbohydrates within two hours.
❤️Use the Orthostatic Heart Rate Test to monitor your recovery.
TRAIN SMART - RUN SMART - RACE HAPPY
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