Wednesday Wisdom from Framar Health - Post Race Recovery
25 September 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your training.
POST RACE RECOVERY TIPS
🛀🏼Give your muscles some TLC: bathing in magnesium salt baths such as Epsom salts is one of the most effective ways to promote muscle recovery after your half marathon. Magnesium prevents muscle tightness and reduces muscle inflammation and a magnesium bath is the quickest way to increase muscle magnesium levels.
🍒Cherries can help you conquer muscle soreness: if you are struggling with muscle soreness after the race, cherry juice could be just the remedy for you. Bitter cherry juice is used by professional athletes to prevent muscle soreness after training and events, Active Edge Cherry Active juice is my favourite.
💦Rehydrate: it is just as important to drink water after your half marathon as during. You will need to drink about 2 litres of water to recover following a half marathon. Adding an electrolyte solution to this water will further promote rehydration – try Hi 5 electrolyte drinks or Viridian Electrolyte fix.
🍗Refuel with a protein based meal: a half marathon will cause micro damage to our muscles and choosing a protein-rich meal post-race is key to provide the nutrition essential for muscle repair and recovery. Great choices of protein include eggs, chicken, fish, or even a protein shake.
💤Get more shut eye: sleep is an essential part of recovery from exercise, when we are in the deep stages of sleep our body diverts energy and blood flow for muscle repair and recovery, essential after a half marathon. So turn off the TV and get to bed early for the week after the race.