HOW TO RECOVER AFTER A LONG RUN .
" Yes, runners should take protein after their runs. Protein is the best recovery supplement for runners.
It is vital for recovery in that it aids in rebuilding muscle tissue after the stress of running. Protein is the best macronutrient to prevent muscle breakdown, also known as catabolism.
Many runners are low in protein intake. Runners should aim for about .8 to 1 gram of protein per pound of body weight per day. Get a boost post-run from a smoothie with protein powder " - MOTHERRUNNERS.COM
CONGRATULATIONS !!!
To those that ran the TwoOceans ( or any other run because you don't live in Cape Town, South Africa) this weekend...Congratulations!!
It's no small feat, and you should be proud of yourself. As you know, running a marathon or half a marathon, is not just physically demanding, but it also puts a significant strain on your body's resources. In order to recover quickly and effectively, it's essential to replenish your body's electrolytes and protein levels.
Electrolytes are minerals that are essential for many bodily functions, including maintaining fluid balance, muscle function, and nerve impulses. When you sweat during the marathon, you lose electrolytes, which can lead to cramping, fatigue, and even dehydration. To avoid these symptoms, it's crucial to replenish your electrolytes by drinking fluids that contain them. Be sure to drink plenty of fluids in the days following the race to help your body recover. A great option is 13 Hydrating Electrolytes mixed with water for excellent rehydration this week.
Protein is also essential for recovery after a long run. During the race, your muscles experience microscopic tears, which can lead to soreness and stiffness. Protein helps repair these tears and rebuilds muscle tissue, which is essential for a speedy recovery. Be sure to eat foods that are high in protein, such as lean meats, eggs, nuts, and beans. When you know you aren't hitting your protein goals, make sure to supplement with 13 Pure Whey protein or 13 Vegan Protein to get that extra 22 - 25g of protein per serving.
BONUS SUPPLEMENT TIPS FOR RUNNERS:
IRON:
Low iron in runners is very common and one of the main culprits behind poor performance.
Runners lose iron each time their foot strikes the ground in something called hemolysis. We also lose iron in our sweat. Studies show that runners low in iron will run slower.
COLLAGEN
A small study on eight men published in the Journal of Clinical Nutrition found that taking 5 to 15 grams of collagen with 500 mg of vitamin C within an hour of exercise helped double the rate of collagen synthesis in the ankle. The researchers concluded that taking collagen with vitamin C “could play a beneficial role in injury prevention and tissue repair.”
MAGNESIUM
Magnesium is a mineral crucial for the conversion of glycogen into glucose which runners use to fuel our running. Because of the stress runners put on our bodies—and the demands of magnesium for energy production, we may need more magnesium than the general population.
Without enough magnesium, we are at risk for lactic acid building up, muscle soreness and spasms, and fatigue.
ALL THESE ELEMENTS ARE FOUND IN OUR SUPERFOOD GREENS, DAILY VITAMINS, PROTEIN & PURE COLLAGEN PRODUCTS.
In addition to electrolytes, protein & collagen, it's essential to get plenty of rest and listen to your body. You've just completed an incredible feat, and it's okay to take a break and let your body recover. Don't rush back into training too quickly; instead, focus on low-intensity exercises like yoga, swimming or short bike ride.
I hope these tips help you recover quickly and effectively after the marathon. Congratulations again on your accomplishment, and best of luck hitting the next PB or finishing the next race.
GET GOING.KEEP GOING.