10 Easy Steps For Better Recovery- Stefan Timms

10 Steps For Quicker Recovery

1. Make sure you begin to replenish depleted muscle glycogen stores with high glycemic index carbohydrates within 30 minutes after a workout.
2. Make sure recovery workouts between intense training sessions are only long enough to stimulate the active recovery process.
3. Select a sport drink based on the R4 system, one that will maximally stimulate insulin, to speed glycogen replenishment and rebuilding of protein.  A carbohydrate to protein ratio of 4 grams carbohydrate per gram of protein is ideal.
4. Power Naps — take them as often as you can.
5. Limit the amount of protein and fat consumed in the immediate post-exercise period. Too much protein post-exercise hinders recovery by slowing hydration and carbohydrate replenishment. The optimum ratio is 4 grams of carbohydrate per gram of protein.
6. Keep your intensity below 65% of maximum heart rate during recovery workouts.  This helps promote the recovery process by increasing blood flow and reducing muscle soreness without inducing fatigue.
7. Incorporate antioxidants into the nutrition program.  Antioxidants can help protect against post-exercise muscle damage, thereby reducing soreness.
8. Drink fluids containing sodium, potassium and magnesium during and following your races.
9. Massage. The professionals get one just about every day.
10. Record your morning heart rate with a heart rate monitor to begin establishing trends in your sleeping and morning heart rate.


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