Recovery is a critical aspect of structured training. If you don’t recover adequately, then you’re not squeezing the maximum benefit from your break-thru (BT) workouts and racing. The first thing you should do following a hard session is re-hydrate and restore glycogen levels, which is done most effectively with high glycemic carbohydrates. You can use a recovery drink to help accomplish both objectives simultaneously. Potatoes, pasta, fig bars and other starches are appropriate recovery foods as well. You may also want to include some protein as some of the latest research suggests it improves glycogen replenishment and the amino acids (eg, glutamine) help repair muscle tissue broken down during exercise. Whether you restore via a liquid, solid or a combination, it’s important to accomplish the restoration within two hours of the effort and sooner where possible.

Another important step in proper recovery is sleep. Getting a full night’s rest can be a challenge in today’s society. A short nap (20-40 minutes) following a hard effort (and proper re-hydration and glycogen restoration) is a luxury that should be afforded when possible. Our bodies produce human growth hormone (HGH) during the early minutes of sleep. HGH improves protein synthesis, enhances fat utilization and helps maintain blood glucose levels.

Massage is another helpful step in recovery. Although it’s always great to receive a massage from a real pro, time and money make it impractical for many athletes. You can do a pretty good job on your own legs using your hands or using a massage stick like The Stick.Ô Check out some of the many books and articles on self-massage for step-by-step instructions.