Race Recovery Tips

Aimman

For the last few races, marathons and LSRs, I usually have a bottle of a recovery protien drink ready at the end. I find it speeds up muscle repair and recovery which either works very well for me, or its a psychologial comforter. But either way, I'm back to myself quite quickly without any limps, aches or stiffness and ready to get back on the road the next day for more pounding.

I just came to the end of my race recovery powder and was just wondering if anyone can recommend a brand thats not too dear. Wandering around the health / sports nutrition shops usually has me baffled, because most of the stuff is for bulking, carb loading etc, but I find it hard to find one specifically for race recovery for rebuilding the muscles. I am also a bit weary of forking out lots of money on something that wont to the right job.

So basically, what type of recovery formulas are out there, and does anybody eat or drink anything different after marathons or LSRs that yields a quick recovery? eg. weird sandwiches with peanut butter, tuna and chilli peppers etc. or drinking coffee with lots of fresh Yak's milk and Chef sauce?

shels4ever

After my long runs for the marathon i'd have some low fat milk right after the run, then go home and have some spicy noodles with fish balls and egg.

TFBubendorfer

Aimman wrote: »

So basically, what type of recovery formulas are out there, and does anybody eat or drink anything different after marathons or LSRs that yields a quick recovery?

My favourite post-marathon (and long run) recovery drink is slim fast. No kidding. McMillan mentions this on his website as well, the carb/protein ratio is perfect.

dario28

Immediatly after I drink a protein shake and get a wrap , stick it in the microwave heat it up , then put nutella over it and bananas and make a wrap....covering all the sugar types there..then shower first hold cold water on each leg for 3-4 mins then hot ...then eat a meal but depends on wat I am training for

Aimman

Cheers for the advise guys. I like the idea of the Slim Fast, because it comes in a can ready made, so handy to stash in your bag for the end of the race. Granted, the ready made stuff tastes awful when warm and waiting for you for a few hours to finish the race, but when I complete 26M, The taste buds wont be too fussy.

Hmm... a wrap covered in nutella and bananas sounds great too. Think I'll set up a stall at the end of each race and sell them as a must have essential nutrition. Might even throw in a scoop of ice cream for another €2. :cool:. Think there might be a market for that. Anyone got the number for Dragon's Den?

I found that when I took the protien drink, that I lost my appitite for a few hours and didnt really crave food for a while. It that normal?

asimonov

Aimman wrote: »

I found that when I took the protien drink, that I lost my appitite for a few hours and didnt really crave food for a while. It that normal?

Totally normal, one of the effects of protein is satiety - or a feeling of fullness. That's why there is a big rush amongst the drinks companies to bring out protein waters as diet drinks for women at the moment

RJM22

http://www.provonrevive.ie/

Provon Revive - Glanbia makes it - nice taste + good price.

Also WADA certified which is reassuring.

Aimman

RJM22 wrote: »

http://www.provonrevive.ie/

Provon Revive - Glanbia makes it - nice taste + good price.

Also WADA certified which is reassuring.

Thanks RJM22

I got a sample sachet of this after a Cork to Cobh run, but when I went to buy it afterwards, I had to order a box of sachets by mail order, but I was told that it would be available off the shelf soon (that was last year). Do you know if it is in the shops yet?

silverside

Milkshakes

seriously, bottle of "For Goodness Shakes" or Yazoo works wonders

RJM22

Nope I've never seen it on the shelves. I was happy to buy a box because it came with a free shaker to 'shake it up baby!'...sorry! Yeah no it arrived at my door neatly boxed so I was happy just to mail order.

I don't get them any more due to being strapped for cash. I read an article recently saying that a bowel of milk and whole grain cereal pretty much gives you the same nutrition.

Also read this : http://www.vitamindcouncil.org/newsletter/2007-mar.shtml

edit: as silverside mentions, along the same lines of cereal and milk people swear by chocolate milk - especially in the states.

tunney

RJM22 wrote: »

http://www.provonrevive.ie/

Provon Revive - Glanbia makes it - nice taste + good price.

Also WADA certified which is reassuring.

second this.

just wait until a bank holiday when they do three for two or similar and stock up, it lasts for years.

RJM22

Yeah I used a similar deal - subscibe to their email newsletter and you will be offered some very good deals.

RJC

I have a tub of Accelerade Endurox R4 which I use after LSRs (but not religiously as there seems to be plenty left).

I often think a big bowl of Museli with honey and swimming in milk (the museli is swimming in the milk by the way!) is the best thing for you after a long run.


Or a stack of cheese and brown bread sandwiches and 2 big mugs of tea and a nap in the armchair.