that, unless you're running 80 miles a week or churning out sub-2:45 marathons, recovery doesn't really matter. The evidence certainly suggests otherwise. Sidestepping good recovery practice can leave you more susceptible to aches, pains, colds
– and three sizes: 100g, 500g and 1,600g. 100g contains 350kcal, 26g protein, 59g carbohydrate and 1.3g fat.Contact www.scienceinsport.com; 01254 246 060
temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.Take A DipBoth ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation
before. Running 26.2 miles places high demands on the body and you’re likely to end up with depleted fuel stores, accumulated fluid in the muscles, dehydration and perhaps some damaged muscle tissue. So, not surprisingly, you will be susceptible to injury
that the extra strength developed during marathon training means they smash their 10K, 5K and even mile PBs in the following months. 2. Join the club If your marathon training was a solitary affair, join a running club or group. The change in your routine should
your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day. Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal
that protein is important for soft-tissue repair, muscle regeneration and the creation of new proteins.Aim to consume 10-20g of protein immediately after training. Don't go overboard, though - excessive protein displaces carbohydrates and prevents adequate
session, a loss of one kilogram (equivalent to one litre). If that person has consumed 750ml of fluid during the session the total fluid loss is 1,750ml, giving a net fluid deficit of 1,000ml. So you'd need to take in at least that much to replace fluid
