RECOVERY: A Crucial Component for Athletic Success
BY STEVE BORN
How well you recover today will greatly determine your performance tomorrow
What we do in training is definitely important, but if we neglect to consistently take the proper steps to recover properly, we will never get the full value out of the time and energy spent in training. Remember, the gains we make in our training occur during recovery, but only in the presence of adequate rest and optimal nutritional support. If we don't attend to that, we not only miss out on the benefits of our workouts, we can create more problems such as getting sick or injured.
Refill the tank with high-quality carbohydrates and protein
When you begin a workout or race, the primary fuel your body uses for the first 60-90 minutes or so is known as muscle glycogen. As your limited stores of this premium fuel (muscle glycogen) become depleted, your body switches over to burning fat reserves, along with carbohydrates and protein consumed during exercise.
Several studies have shown that the pre-exercise muscle glycogen level is the most important energy determinant for exercise performance. Athletes who have more of this readily available fuel in their bodies have a definite advantage. The good news is that you can substantially increase your glycogen storage capacity through the process of training and replenishing. Carbohydrate replenishment as soon as possible after exercise (within 30-60 minutes), when the body is most receptive to carbohydrate uptake, maximizes both glycogen synthesis and storage.
Protein - An essential component for recovery
Carbohydrate intake promotes many aspects of post-exercise recovery, but it can't do the job alone; you need protein as well. Protein - ideally whey protein isolate - in your postworkout fuel provides these benefits:
- Raw materials to rebuild stressed muscles - Whey protein isolate is the premier protein source of the three branched chain amino acids (BCAAs - leucine, isoleucine, valine) used for muscle tissue repair.
- Enhanced glycogen storage - Numerous research studies have shown that the consumption of carbohydrates plus protein, versus carbohydrates alone, is a superior way to maximize post-exercise muscle glycogen synthesis.
- Immune system maintenance - Whey protein isolate contains high levels of amino acids that spur the production of what may be the strongest antioxidant of them all: glutathione.
- Anti-inflammatory benefits - Whey protein isolate reduces blood levels of C-reactive protein (CRP), which indicates that it can help reduce inflammation.
Ideally formulated for recovery
Recoverite is precisely formulated to give your body exactly what it needs after a workout or race: an ideal 3:1 ratio of complex carbohydrates and the highest quality whey protein isolate, along with generous amounts of the multibeneficial amino acid L-glutamine; the powerful antioxidant and antiglycation nutrient L-carnosine; and a full spectrum of electrolytes. You can count on Recoverite to:
- Restore muscle glycogen
- Reduce post-exercise soreness
- Help build lean muscle tissue
Recoverite provides your body with exactly what it craves after a workout, allowing you to get the full value out of every minute that you put into your training. So when your workout has been completed, mix a couple of scoops of Recoverite with cold water, drink, and you're done! You've just put the best possible finishing touches on your workout, and you've given your body a great head start on tomorrow's workout and your upcoming races.View PDF