Welcome to a new installment of The Sunday Sampler. This is the day where I share my insights, thoughts, and opinions with you about different things in three categories: fitness, parenthood, and health rotating each category each week. I hope that makes sense! :)
My hope is that I will be able to help you along your adventure just like so many others have helped me. So, let me know what you think! I'd love to read your perspectives on these things as well! :)
Fitness: Recovery
One thing I learned last year from training for my first Half Iroman was the importance of proper recovery after a long workout. I read lots of books and online articles about what to do and what to eat. I would take notes and put them in my workout binder (yes, I have a binder that holds this info), and revisit them when needed. At first I thought it was all hype. That is, until I started really putting in the swim/bike/run miles and noticing the difference on the days I actually paid attention to recovery and those I didn't. The truth is that your muscles need to be properly recovered so they are ready for their next big workout, which comes pretty quickly when you're in the midst of training. So, here are some things that I have found to help me and one thing that seems to help others that I have yet to try.
Nutrition:
Glycogen is the source of energy most often used in exercise and is an important fuel for skeletal muscles during prolonged exercise. After an intense workout, your glycogen stores are depleted and increased cortisol levels begin to break down muscle tissue. Therefore, proper recovery is crucial to insure that injury, fatigue, soreness, and illness don't occur. The key to good recovery is to eat and drink the proper nutrients your body needs after a workout in order to promote muscle repair and replenish glycogen stores. You want to eat quickly digestible carbohydrates and stay away from a lot of fat because it will slow down your body's absorption of the nutrients you need. Ideally, you should try to consume your recovery nutrition within 30 minutes of finishing your workout. So, here are some ideas of what you can eat. Yes, you can buy pre-made recovery products, but I want to focus on things you might already have sitting in your fridge/pantry. Plus, they're cheaper and can save you lots of moola if you train a lot!
Glycogen is the source of energy most often used in exercise and is an important fuel for skeletal muscles during prolonged exercise. After an intense workout, your glycogen stores are depleted and increased cortisol levels begin to break down muscle tissue. Therefore, proper recovery is crucial to insure that injury, fatigue, soreness, and illness don't occur. The key to good recovery is to eat and drink the proper nutrients your body needs after a workout in order to promote muscle repair and replenish glycogen stores. You want to eat quickly digestible carbohydrates and stay away from a lot of fat because it will slow down your body's absorption of the nutrients you need. Ideally, you should try to consume your recovery nutrition within 30 minutes of finishing your workout. So, here are some ideas of what you can eat. Yes, you can buy pre-made recovery products, but I want to focus on things you might already have sitting in your fridge/pantry. Plus, they're cheaper and can save you lots of moola if you train a lot!
What to eat/drink:
· Glass of chocolate milk
· Protein shake made with protein powder(2Tbl), water, and ½ banana
· Shake made with ½ banana, orange juice, and vanilla yogurt
· Fat free cottage cheese w/ banana and cinnamon
· Peanut butter(1Tbl) and ½ banana on rice cakes(2) or whole wheat english muffin
· Hummus(1/4C) and whole wheat pita
· Low-fat yogurt(8oz) with 1/2C berries
· Turkey(4oz) and cheese (1soft wedge) roll-ups w/ apple slices
· Cheese and crackers
· Dried fruit and almonds
While I am usually able to get in my recovery nutrition at home, I always have a back-up snack stored in my car and gym bag in case something comes up. Little snack ziploc bags are the perfect size to hold little things to munch on.
Compression Gear:
O-kay, so I know there is a lot of hype about the use of compression gear for recovery. If you google it you will find article after article about it. But, no matter what is said about it I've found that some people love it, some people don't believe in it, and some people swear by it. I am part of the third set of people. I swear by it.
Once again, I became interested in compression gear while I was training for my HIM. Most of my post workout soreness would be in my thighs and hamstrings, so I wanted a full tight instead of the calf sleeves or socks. After researching several different brands and styles, I ended up getting a pair of the Zoot CompressRx active tights. (Note: This post is my own opinion. I was not paid by Zoot to promote their product).
The people at Zoot say the compression tights stabilize and prevent post-exercise soreness, improve blood flow back to the heart, and reduce lactic acid levels. I was really skeptical about whether or not they would actually work, but I have to say that I honestly think that they do help with my recovery. I no longer get that second-day crazy soreness that I would get in the past. I feel like my body is able to recover more quickly and is ready to tackle my next big workout without a lot of fatigue and soreness. Although they look like they would fit a 5yr. old, they are not too tight and are actually pretty comfortable to wear.
Usually after my long workouts I make a glass of chocolate milk and stretch. Then, I take a shower and put on my tights. I have actually come to look forward to putting on my tights after a hard bike ride or long run. Depending on what I do for the rest of the day I might wear them for a couple of hours, for the rest of the day, or while I sleep if my workout was done in the evening.
So, do any of you use compression gear? I would love to hear your thoughts on it!
Ice Bath:
I have to admit that I have never done an ice bath. I am a total cold wuss and I don't think I would survive one. That being said, I have heard wonderful things about the benefits of an ice bath after a long workout. So, I will probably jump in the ice wagon (ha ha..get it) and take the plunge some time in the future. Here's some info. I found from runnersworld.com about why ice baths help with recovery:
Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.
I have also read several posts from bloggers reporting on their ice bath efforts. So, if you (or I) ever decide to do one, here's how I've read you (I) should do it.
1. Put on your swimsuit bottoms or tri shorts. Wear something warm on your upper body. Possibly put on some gloves and a hat. Have something warm to drink while you're in the tub.
2. Fill your tub with cold water
3. Hop into the tub and let your body adjust to the cold water for a few minutes
4. Add some ice (I've heard 2 ice cube trays is plenty)
5. Sit in the tub for 10-15 minutes
6. Jump out, dry off, and take a warm shower about 30minutes after getting out
Brrr...I am getting cold just thinking about it. I guess my hesitation in doing an ice bath is not knowing when I should take one. I mean, what distance or time warrants sitting in FREEZING cold water? 1 hr? 2hr? 10miles? 15miles?
Do any of you do ice baths? If so, when do you do them?
I hope this post helped to shed some light on the importance of proper recovery. But, with nutrition, compression, and ice baths, there is also a need for rest. Don't forget to reward yourself and let your body rest in order to refuel, recharge, heal, and repair. After all, nothing beats a good nights sleep.
