Ouch! Becoming fit means training hard. Training hard means getting tired. Being tired makes my body adapt and become stronger. Its during rest that my body gets stronger. An athlete over 50 (like me) needs 2 or 3 days rest between hard and stressful workouts, (long duration, high intensity, or both).
Quick recovery is the key to success. The sooner I recover the sooner I can workout again.
6 steps to recovery.
- within 30 minutes eat carbs, not too much, (say 200 calories) and add 40 calories of protein. (Chocolate milk…mmm).
- Lay down as soon as possible and elevate legs to redistribute fluids around the body.
- take a 30 minute nap. (not so easy when you are working) When we nap human growth hormone is produced.
- drink fluid, all day, mostly water. (Not sports drinks).
- the first real meal should contain starches. Sweet potato. Bread, a few vegies. Then reduce starches and continue eating vegies, fruits, and protein. No more starchy.
- go to bed early and get a good night sleep.
Thank you again to “triathlon’s most trusted guide: the informative and helpful Joe Friel