Recovery Techniques

baprince

I just finished P's week 10 IM podcast, which raised several questions for me.

1) After long run/rides, is it best to spend some time stretching or go right to the nutrients?  I've always spent 15-30 min stretching, but it sounds like I'm missing the window where proper nutrients would be more effective in aiding recovery.

2) What mix of protein and carbohydrates do people use after long (2hr+) workouts?  Any favorite recipes you want to share?

Al Truscott

 The nutrient window is about 2 hours long. A good strategy for me is a glass of chocolate milk soon after a long effort, along with 7-8 minutes of stretching. Then mellow out sitting with feet up, doing whatever (TV, video game, read), and get some bulk food in during that two hour window.

The nutritionists say a 4:1 ratio of carbs to protein is the way to go for recovery fuel. After the chocolate milk, which mimics that, I will usually add a Ciabatta roll dipped in olive oil/vinegar, and if I'm really feeling low on fuel, add a fruit/yogurt smoothie with some protein powder. Rumor has it that real food is better than the pre-packaged recovery powders. My current favorite smoothie mix is 6 oz of V8 Fusion (a veggie/fruit concoction), 3 large tbs of vanilla yogurt, a squirt of hershey's chocolate, some protein powder, and a bunch of fresh or frozen strawberries.

Swanie

Within 30 minutes of any of my big training days (swim, bike or run) I always get in 2-3 cups of chocolate whey protien milk (4:1 ratio). Then within 60-90 minutes get in a larger more substanial meal, a 12" Turkey Sub on Whole Grain Bread from Subway works great!

I don't have a substantial stretch routine immediately after any of my runs. I will do some quick leg stretches just to get rid of the stiffness, but I leave my longer stretch routine for the day after. It's what my body requires to prevent injuries.