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By applying the correct recovery measures we will faster
repair of a race or heavy training.
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To remove the waste products we run quarter of a hour
quietly out. |
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Food and drink:
The first hours after the effort is the most important phase in
the supplement of the energy stocks (especially carbohydrates) in the
body. Normally is within 40 hours this stock repairs. It is possible
however faster: take per half hour 45 gram easily digestible
carbohydrates.
We think in the first place to pasta, rise, potatoes,
fruit (bananas!), bread, sugar, sweet, and carbohydrate supplements.
Small quantity albumen gives an improvement of carbohydrate up taking.
If you have no hunger feeling you body can nevertheless not sufficiently
have got.
For this reason take in the course of the day/evening what
extra. Tries once a recovery drink existing from 70% eggs and 30% milks
or 50% milks and 50% potatoes.
Finally we do not forget the liquid
balance to repair. The body can process per hour approximately
one liter (isotone)
spirit. |
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Concerning the next proposition the opinions have been
divided. After a race do not stretch the muscles or let mass, because
they go only further damaged.
It is also that massage
descends the waste products. |
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Positive thinks concerning your (race - and training)
performance help also. |
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Rest more from after a race or during a heavy
training period. |
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Dependent on recovery we adapt our training plan. |
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See also: Recovery
training. |
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