A Recovery from endurance exercise actually starts during training runs and races! It is important on your training runs, especially quality sessions and runs lasting more than one hour, that you take in a high carbohydrate supplement. There are many drinks and gels on the market that are easy to take in while running. Try a few of them and choose the one that is easiest on your palate!
The more you deplete your muscles’ glycogen, the longer the recovery process will take after you have finished running. And in addition to the recovery benefits, you will be able to train harder and longer by putting in carbs.
Straight after exercise it is important to take in about 500ml of carbohydrate drink, and 30 minutes later to take in a more complex carbohydrate with proteins to aid your muscular recovery.
Top athletes have used ice baths for many years to aid recovery after exercise. The benefits of this practice are tremendous but there is obvious discomfort. This is where compression garments come in. There are a few proposed benefits and many professional athletes are starting to make use of them. The benefits include:
- Increasing oxygen transport and delivery to the working muscles
- Assisting in removal of lactic acid from working muscles
- Accelerating venous return to the heart.
- Ensuring greater mechanical efficiency by allowing less muscle vibration
- Assisting with temperature control.