Recovery 101

Erik BjornsenOctober 10, 2009

As my training has gotten harder emphasizing recovery has become key to handling the load. The time between workouts has become even more important in the puzzle for success. I use the following methods to try to get recovered as quickly as /br /Recovery during workout- take some sort of sports drink mixture with me to every workout. I have found that it helps me stay fueled and hydrated so that I can finish the workout just as strongly as when I started. Over the last few years I have experimented with many brands but this year I have settled on the Hammer product Heed. Heed is a high energy electrolyte drink, and it has little flavor, so it doesn’t make my stomach feel bad after drinking itbr /br /Recovery directly after workout- After finishing my workout drink a water bottle full of some sort of recovery drink that is high in glutamine and protein. I use the Hammer product called Recoverite, which is a well balanced glutamine fortified recovery drink. It has high levels of protein and a full spectrum of electrolytes. On the longer workouts I will try to bring a sandwich, a piece of fruit, or a granola bar to eat immediately /br /Recovery shortly after workout- Within an hour of my workouts I try to get in a solid meal that is protein based and /br /Recovery between workouts- Between workouts I do different things to restore my body for the next workout. One very important thing is to stay hydrated. You sweat out a lot of water during workout so you want to make sure you are ready for the next workout. I also try to do different things to help the recovery of my muscles. One thing I have found very successful is ice baths. I try to sit in the cold water of a mountain stream for 10 minutes. It feels really good after a hot workout, and it helps in recovery. If cold water is not accessible you can also try elevating your legs, this has some of the same effect. Sports massage is another very helpful recovery tool and I do occasionally get to have Alison Hanks give me a /br /Sleep is perhaps the most important recovery aid in my arsenal. Deep, high quality sleep, also known as REM sleep is the time when your body produces the most growth hormones that allow you to adapt to the training stress of the day’s workouts. This is when we actually get stronger and fitter. When possible I also try to take a nap; it makes me feel refreshed for the afternoon /br /Using these four methods of recovery has really helped me handle the harder training.div class=”blogger-post-footer”img width=’1′ height=’1′ src=’’ alt=” //div

Erik Bjornsen