meal or having a recovery drink within 15 minutes of training which is excellent. Ideally your recovery meal or drink should contain both protein (approx 10g for someone of Sue’s size) and carbohydrate (approx 50g). Sue drinks chocolate milk which is a
and try to build up the quantity over time. If you tolerate liquids better after exercise, try a specially designed recovery drink - with a balance of carbohydrates, protein and essential nutrients - straight after exercise, followed by something like a
the carb-loading low-down with these simple dos and don'ts.Rest and RecoveryBecome a better runner even after you've pulled off your trainers with these quick and easy recovery tips.Core StabilityA strong core will make you fitter and faster, as well
and then lower the cadence to 50rpm. Match your recovery time (easy riding, normal gears) to your interval time. Your heart rate should remain about 10 beats below your threshold. Don't produce excessive lactate; remember, this is not about maximum effort
recovery, and most coaches and nutritionists believe that recovery is essential in any training programme.Only one problem: Ivy seemed to make a critical mistake in his research design. He gave more total calories to the C+P group than to the C-alone group
portions of breads, potatoes, pasta, rice, energy bars and cereals. It can be hard to achieve such high carb intakes from food alone and it is useful to consume drinks containing carbohydrates to further increase your intake. In recent years, dietary
Q. I ran the Flora London Marathon last year and took gels every 45 minutes along with water and sports drinks when they were available. Is 45 minutes about right, or too frequent or infrequent? My feeling from last year was almost that I
undue stress on the liver and can hinder your recovery after intense runs. If you must drink, limit yourself to one or two units (one pint of ordinary strength lager), and have at least two alcohol-free days per week.
to listen to your body and fit your training to its needs, rather than impose a rigid schedule. The pattern is: hard effort, followed by easy running until youre ready to run hard again. As race day approaches, the efforts become easier and the recovery
’t, then a recovery drink (basically a carbs-protein mix) may be helpful. – Eva MidsoleOr everyday carbohydrate-rich snacks can work just as wellJam sandwiches can be good during a run, so can malt loaf and Jaffa Cakes. I used to take mini Mars bars out
