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We’re about four weeks away from the Marathon Beneva de Montreal! For many people that means they’re fast approaching their peak week of training and maybe running more than ever before (possibly even twice a day). With all these trainings, one after the other, it is more important than ever to recover quickly after training and be ready for the next.
Here are our top 4 tips for optimisnig your recovery (and being both physically and mentally prepared for race day):
Glycogen Replenishment
After a run, your body’s glycogen stores—the primary energy source during endurance activities—are depleted. Replenishing glycogen quickly is essential to prepare for your next workout. Aim to consume carbohydrates within 30 minutes to two hours post-run. Combining carbs with a small amount of protein can enhance glycogen storage (approximately a 4:1 ratio). Foods like bananas, oats, sweet potatoes, and whole grains are excellent choices of carbs, to accompany a protein rich snack like a smoothie or XACT PROTEIN Chocolate wafer bar.
Hydration
Rehydration is vital after a run to replace the fluids lost through sweat - replacing electrolytes is also very important, especially after long runs or times you’ve needed a lot of fluids. Electrolytes like sodium, potassium, and magnesium help regulate muscle function and fluid balance, so need to be replaced as much as the water is. Sports drinks or electrolyte tablets like XACT ELECTROLYTES will help restore these essential minerals.
Protein for Muscle Repair
Running causes small tears in your muscle fibers, and protein is crucial for repairing and rebuilding these muscles. The protein added to your post run snack will help, and also be sure to meet your daily needs. Endurance athletes strive for 1.2 to 1.5 grams of protein per kg of body weight. For a 160 lb person this is 87 to 109 grams of protein a day.
Rest and Sleep
Rest is the foundation of recovery. Giving your body time to repair itself after a run is crucial for preventing overtraining and injury. Incorporate rest days into your training schedule and ensure you’re getting enough sleep—ideally, 7-9 hours per night. Quality sleep enhances muscle recovery, hormone balance, and overall performance.
Conclusion
Be sure to be getting in enough calories to be supporting your training and getting the necessary rest in to recover between each one. Listen to your body, and give it the care it needs to keep hitting the pavement strong. We’ll see you on race day!
Here are our top 4 tips for optimisnig your recovery (and being both physically and mentally prepared for race day):
Glycogen Replenishment
After a run, your body’s glycogen stores—the primary energy source during endurance activities—are depleted. Replenishing glycogen quickly is essential to prepare for your next workout. Aim to consume carbohydrates within 30 minutes to two hours post-run. Combining carbs with a small amount of protein can enhance glycogen storage (approximately a 4:1 ratio). Foods like bananas, oats, sweet potatoes, and whole grains are excellent choices of carbs, to accompany a protein rich snack like a smoothie or XACT PROTEIN Chocolate wafer bar.
Hydration
Rehydration is vital after a run to replace the fluids lost through sweat - replacing electrolytes is also very important, especially after long runs or times you’ve needed a lot of fluids. Electrolytes like sodium, potassium, and magnesium help regulate muscle function and fluid balance, so need to be replaced as much as the water is. Sports drinks or electrolyte tablets like XACT ELECTROLYTES will help restore these essential minerals.
Protein for Muscle Repair
Running causes small tears in your muscle fibers, and protein is crucial for repairing and rebuilding these muscles. The protein added to your post run snack will help, and also be sure to meet your daily needs. Endurance athletes strive for 1.2 to 1.5 grams of protein per kg of body weight. For a 160 lb person this is 87 to 109 grams of protein a day.
Rest and Sleep
Rest is the foundation of recovery. Giving your body time to repair itself after a run is crucial for preventing overtraining and injury. Incorporate rest days into your training schedule and ensure you’re getting enough sleep—ideally, 7-9 hours per night. Quality sleep enhances muscle recovery, hormone balance, and overall performance.
Conclusion
Be sure to be getting in enough calories to be supporting your training and getting the necessary rest in to recover between each one. Listen to your body, and give it the care it needs to keep hitting the pavement strong. We’ll see you on race day!