Recovery

What we do after a race is just as important to the training we do leading up to it. Proper nutrition is a must. For me that means to immediately replenish my glycogen stores - especially after a longer race. It also means some protein - but not specifically. Meaning that I don't use a protein sake or make any undo effort to add protein to my meal. After yesterdays race I added greens to my smoothie (bananas, dates and blueberries) the greens provide a little extra protein along with some vital minerals that are much needed after a race as well. The blueberries by the way are great for reducing inflammation. Protein is needed for recover - it helps repair muscles broken down during the run. Yet too much (even plant protein) can overload the kidneys that are already strained from the long race. Speaking of which - hydrate, hydrate, hydrate - after a race. This alone will make a great difference in how you will feel the next day. Next comes an ice bath followed by a hot shower. This helps reduce inflammation and speeds recovery. I usually only do an ice bath after a very long run or race or an extremely tough workout. Then it's the foam roller, some light joint mobility to get the blood flowing through the overworked areas and maybe some band work as well. I'll also do a leg dumb - laying on my back wit my feet against a wall. This helps flush lactic acid from the legs. I've been using magnesium oil (topical) and this seems to help recover as well. Sometime after I'll have a glass of tart cheery juice to again reduce inflammation and aid recovery. And lastly it's a hot Epsom salt bath. I've read pros and cons of hot baths and Epsom salt but it really seems to help me (eases sore and tired muscles) and helps me sleep at night. Oh, actually - that's the last thing - SLEEP. And plenty of it.
There it is - my recovery plan.
If there's something that works well for you please share and let us know.
Thanks!

Eric