Recovery Tips from the Elites - Page 4
What do you typically eat/drink in the hours following a long run or race?
Karl: The most important thing anyone can do following a long run or race is to consume some form of recovery drink or food. I always drink Ultragen from First Endurance, even after short runs. It is an amazing recovery product and I feel has a lot to do with my overall recovery and performance the following day. After a long ultra, I'll drink Ultragen two or three times in about six hours after the event, then consume food as much as I want—which is typically a lot, as I'm usually starving after long races. My fridge gets depleted rapidly. Protein is best, but honestly, anything looks good. Sometimes it's greasy junk. I know that sounds bad, but it's the fat that most of us crave.
Meghan: I've only recently started paying better attention to fueling after hard workouts and long runs, thanks to advice from nutritionist Meredith Terranova. Right after said workouts I will drink a recovery drink such as Recoverite or chocolate milk, or half a sandwich. Then after I've showered and relaxed a bit, I'll eat a proper meal. I love second breakfast, or second dinner—whatever the case may be.
Jeff: Lots of organic whole foods. Mainly natural meats, organic fruits and vegetables and a few limited grains. My nutrition is relatively consistent whether before, after or between races. Basically, with food, I try to stick to an 80-20 rule. Eighty percent of the time I eat well (i.e., no processed foods), and the other 20 percent—well, I try not to sweat it too much. I’m not super strict—burger, pizza, good dark chocolate—and drinking in moderation. My one hard rule is NO fast food. During the summer, I grow an organic garden and most of my complex carbs come from rice, yams and potatoes. I have a high-end blender, so I do a lot of recovery smoothies with organic greens and raw eggs (I have a couple of organic urban chickens). I supplement essential fats and vitamin D daily, as well as a liquid herbal immune booster on a two-week-on, two-week-off cycle during heavy training blocks (or if I someone in the house is sick). One of my daily favorites—“phat” coffee. This is a concoction that includes a spoonful of unsalted, grass-fed butter, a spoonful of organic coconut oil and good local roasted coffee French-pressed—blend until frothy and enjoy. It's full of essential fats that buffer the acidity in the coffee. With three kids and a demanding design career, if I miss anything, it’s sleep. So, I like coffee.
Michele: GU Brew, lean meat/protein (especially salmon) on a salad (kale, spinach, all the good veggies!) and fruit.
Mike: Coming off a race, my stomach can be a little off so I try to get in some type of calories. If I can get something with some protein and some fruit—I love bananas, berries, apples, oranges—then that is great and really helps get my on the road to recovery. I also aim for 16 to 20 ounces of fluids within 30 to 45 minutes of finishing. [After a training run], if I am in Washington, DC, I usually try to get to my favorite salad place called Sweetgreen, where I’ll eat a delicious custom salad. They have fresh-pressed juices that I love and really think that their food has kept me fueled, healthy and allowed for faster recovery between runs/workouts.