Following the base of my previous post, I write a little here about the recovery process. Let's start with nutrition. Protein is very important, that is what they say right ? Non, it is not that important. Protein makes you bulk up and instead of getting lean muscle, it makes you filled up and have extra weight on you, that is not good for vertical sports.
I am not talking about simply excess protein, but general too much protein.
It is not the protein intake what you need to control actually, but the damage you cause, so your protein need should go down. If you needed a certain amounts of protein, and you don't take it, that is as bad as taking it in excess.
To not to need that extra post workout and general protein you can do simply too or three things. First don't do anything stupid. Like dropping in a 60km long run for fun or returning to the 400m running track after 5 years of abstinence.
Importance one is on sugar. The moment you are not in recovery mode you must sugar up. Either you preload or keep on loading during the training session. I sometimes do 60min workout @ like max 145 heart rate. Jog for 20 @ 125bpm and run 4 x 8 / R30 @ 145bpm, 5 min cooloff @ 110bpm. I drink down a 500mil sugar solution with 45g of carbs and electrolites before. Otherwise, keep on doing the 90g + an hour. I had a great 2h55min run Monday, I took 9 gels of 45 grams, had 22.5g sugar un my bottle and also drank 500ml of powerade with 20g of sugar before.
Second is technique. Keep on the sugar going so you can keep your mind straight. Your mind is on track, your posture and stride will be on track too. The least impact you have, the least damage you'll cause, the more you can run without broken muscles, the least protein you need. The lighter you'll become and even less impact that you'll have.
It is like richness. The more money you have, the more money you'll have. The more you invest and not talking about risky investment, but smart ones, the more you'll get out.
It is this simple. 3 things for the fastest recovery:
- No stupid, very sudden, extreme or total different workouts than usual.
- Keep your body light, fuelled. Protein is important, but fuel, carbs are even more important.
- Keep your posture and biomechanics right ! Always ! No breaking down !
People will talk about foam rolling and sleep and recovery shoes, compression and ice baths. Those are the 1% . Not causing the damage, while still putting in the work is 99% !
