"The Realization of Fitness"

Okay, it's time to get back to training...


I wish I could claim the following phrase, but credit must be given to Joe Friel, renowned cycling and endurance sports coach, "Training creates the Potential for Fitness, but Recovery is the Realization of Fitness." Simply speaking, fitness is the adaptation to a previous workload. You can train all you want, but if you don't create the ideal conditions necessary for your body to adapt to an increased workload, you're not going to reach your potential. There will be plenty more about training in future blog posts, but today I'd like to briefly discuss the often overlooked side of the equation: recovery.


You may or may not know that I have a Master's degree in Nutrition. So I've done my homework when it comes to feeding the body, pre- and post-workout. And nutrition, along with rest, are two key components of recovery and your realization of fitness.


Here are some tips to help you effectively recover from workouts:

Hydration - even slight dehydration can impact performance and recovery so remember to consume water or sports-related fluids before, during, and after training
Glycogen Replenishment - Glycogen is the term used to describe carbohydrates stored in the body's skeletal muscles and liver;
Consume some initial carbohydrates within 15 minutes of training, preferably in liquid form
Your first meal after training should include a higher than typical amount of  carbohydrates; this can include complex grains such as brown rice or quinoa or starchy vegetables like yams. Keep in mind that the carbohydrate replenishment window to replenish your glycogen stores is roughly within 2 hours of training
Ice - Ice stiff/ tight areas not long after training (neck, lower back, legs) – within an hour to reduce unwanted inflammation and continue to ice throughout day and evening as needed; just no longer than 10 minutes per session
Light, Gentle Stretching - For about 20 minutes after training while muscles are still warm
Protein Intake - Increase intake in the meal following your workout to meet additional demands created while training
Naps - Even short 'power naps' have been shown to aid in recovery
Adequate Sleep  - 7 – 9 hours of adequate sleep; consistently, but definitely after training to support the production of growth hormone and cellular adaptation
Showers, Epsom Baths, Soaks
Elevate Legs above your Head for 5 – 10 minutes; commonly seen in yoga practices, this helps reverse blood and lymphatic flow
Massage - Self-, partner-, professional-, or roller massage to keep muscles supple and support the elimination of lactic acid and other toxin by-products
Anti-inflammatory Foods and Supplements - some foods and supplements that limit unwanted inflammation include ginger, turmeric, chamomile, fish oil, green and oolong tea, and garlic…
Calcium/Magnesium Supplement at night aids in the relaxation of muscle tissue
A Light Recovery paddle the following day after an intense workout loosens up sore, tight muscles and reduces the amount of time you'd experience 'Delayed Onset Muscle Soreness'


The ideal training and recovery workout…

After completing a workout and grab an already prepared carbohydrate beverage for glycogen replenishment.

While drinking the beverage, and while muscles are still warm, begin gentle stretching. After stretching for 15 to 20 minutes, get an ice pack and begin to ice the neck and lower back areas as needed for 5 – 10 minutes. Consume a carbohydrate meal or snack afterwards. Thirty minutes to an hour later, try to drink up to a half-liter of water.

Later, you can nap, shower or soak in a bath, and further ice as needed. At some point in the day, you should elevate your legs above your head for 5 – 10 minutes after giving your legs a self-massage.

Consuming anti-inflammatory foods and supplements throughout the remainder of the day is ideal, as is eating high carbohydrate meals and snacks that contain some additional protein. Drinking a few extra glasses of water  ia also recommended.

At night, you could do a little more light stretching, icing, and self-massage; drink some herbal/ ginger tea, take some vitamins and Cal/Mag, and try to plan on getting 7 – 9 hours of sleep. Late nights don't really fit into this plan.