Elements of Optimal Recovery

This is "taken" (actually cut and pasted from the article since he hit the key points here at the end) from a article by Dario Fredrick is an exercise physiologist and Director of the Whole Athlete Performance Center in Northern California. He can be reached via www.wholeathlete.com.

Elements of Optimal Recovery

Refueling

• Replenish glycogen stores within 30-60 minutes following a workout or race. Take in one gram per kilogram of body weight of high-glycemic carbohydrates. • Consume 16-20 oz of fluid per pound of weight lost during exercise.

Rebuilding

• Consume adequate protein (2-4 gm per pound per day), especially during intense period of training or racing. • Sufficient sleep is important for optimal growth hormone production and rebuilding and repairing damage. “Power naps” of 20-30 minutes also help do the job.

Restoring

• Minimize the stress response when not training to maximize restoration. Practice calming the mind and recovery will improve as well. • Stretch or practice alignment-based forms of Yoga to restore muscle/connective tissue and joint alignment. • Massage is a long-time recovery tool of successful athletes. Take advantage of its restorative effects.

To view the full article.....

http://wholeathlete.com/assets/documents/recovery_05-10.pdf