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How to recover after prolonged exertion?
Author: Novikova Diana - triathlon coach. All articles by the author ➤
In this article, we will discuss recovery after intense workouts or competitions. By heavy loads, I mean participation in long triathlons, running or skiing marathons, as well as extended swimming, meaning hours of exertion at high heart rates. Additionally, many of the tips provided are suitable for those who have overtrained in the gym or participated in other competitions. The most important rule is that recovery must take place! No matter what goals you set in sports, the absence of rest will halt progress or even lead to a significant setback. Muscles grow during rest. Excessive self-confidence and the illusion that there is no strong fatigue can result in injuries and overtraining. I can tell you this from experience—I have done it myself.) 1. First and foremost, immediately after exertion, it is essential to consume recovery nutrition. There are ready-made drinks available, such as recovery drinks, but you can also prepare one yourself. You definitely burned a considerable amount of muscle, and to recover, you need protein, as well as carbohydrates to replenish glycogen. For this, you can add carbohydrates from an isotonic drink, which will also replenish your salt deficiency. It takes 2 days for complete electrolyte recovery—this is the time when it is most important to pay attention to this. Of course, for recovery, it’s best to consume more greens and fruits, but psychological fatigue is also a factor, which is why many resort to fast food. This isn’t necessarily bad, especially when you can afford it, such as after competitions. However, moderation is key. Also, don’t forget to drink enough fluids—at least three liters of water in the first 24 hours to help expedite the removal of breakdown products. In attempts to close the carbohydrate window, many athletes overdo it, consuming more calories than they expend during training and relying solely on carbohydrates, while muscle recovery through protein is just as important as glycogen restoration. 2. The speed of recovery depends on age, athletic experience, and the overall level of stress in daily life. While we cannot currently influence age and experience, we can and should manage stress as best as we can. For example, if competitions took place in another city, it’s worth planning your return home for the following day to allow time for recovery. This will help you get back to full training sooner. 3. It is important to remember that immunity is weakened during this period, so it is necessary to avoid becoming ill. 4. In the first few days, it is essential to reduce the load. However, this does not mean you should only eat and sleep for several days; on the contrary—walking and light jogging will help to remove breakdown products and lactic acid from your body faster. Swimming at a gentle pace, even with your legs leading, or cycling at the lightest gears can provide similar benefits. Don’t overdo it. The ideal duration of training the next day is 20-40 minutes. Spending time outdoors is better—this will not only help you recover physically faster but also reduce the chances of catching a virus. 5. Be sure to stretch! This will reduce muscle tension and improve blood flow in the damaged muscles.
6. A list of actions that can accelerate the recovery process:
I must mention sleep separately. After competitions, due to adrenaline rushes, it can be difficult to fall asleep, and mood swings may occur. Many athletes recommend solving this problem with a glass of red wine or dark beer. 7. After 5-8 days, when muscle soreness subsides and your morning heart rate returns to normal, you can start training according to your usual plan, gradually increasing the load. Improper recovery can lead to setbacks of several months, so it is crucial to approach this period with the utmost responsibility. SIMILAR ARTICLES
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