Recovery from training
In the development of training plans, recovery must be a planned activity. The recovery process should not only allow the muscles and connective tissues to repair but improve your level of fitness. To achieve this, you need to understand what recovery is, how long it takes and how you can positively affect the process.
What is recovery?
In simple terms, it is the time required for the repair of damage to the body caused by training or competition. This includes the restoration of the:
During recovery, muscles should increase the proteins in their overall structure to improve strength, replenish and increase energy stores and increase the quantities of enzymes to improve the lactate threshold.
Speeding up recovery
Muscle cells are most receptive to carbohydrate during the first two hours following a training session. To accelerate recovery, consume 300-400 calories of carbohydrate shortly after the training session and another 300-400 Calories of carbohydrate within two hours. This intake of carbohydrates as well as replenishing the fuel stores, also have a positive effect on protein restoration in muscles.
The ratio of ingested carbohydrate to protein is critical in optimising glycogen restoration in the muscles after a workout. The Pacific Health Laboratories, Inc recommends four grams of carbohydrate per gram of protein. A strategy suggested by Jim Bledsoe (1999) following a 45-minute workout is as follows: two-thirds of a gram of carbohydrate per pound bodyweight and about 15 grams of high-quality protein, repeated within 2 hours.
The key points to remember are:
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