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SPORTS RECOVERY – better – stronger – faster

recovery smoothie

All that hard work and dedication got you over the line!  Now it’s time for some well-deserved R & R but don’t forget an extremely important step in your sports nutrition journey…RECOVERY.

An endurance event will place a huge strain on your body, generating:

  • Muscle Fibre Damage
  • Inflammation
  • Fatigue
  • Muscle Soreness
  • Oxidative Cell Damage
  • Suppressed Immunity
  • Fluid + Nutrient Loss
  • Depleted Fuel Stores

Just take a moment to think how hard you’ve pushed yourself during the race…. probably to the max! Depending on the distance and intensity that you raced at, it will take a week or two for your body to fully recover. You can aid the healing process by nourishing your body with nutrient dense foods, HYDRATION and kicking off the repair process straight away.

OPTIMUM RECOVERY  - WHAT YOU NEED TO DO:

1. CREATE  AN AWESOME RECOVERY PACK
Most major events will have a recovery station packed with fresh fruit and hydrating fluids but it’s great to be prepared yourself. Your appetite will probably take a dive post race, so pack an easy to eat + drink recovery pack that includes:

  • Carbohydrate – refuels glycogen and improves protein absorption
  • Protein – repairs muscle and promotes healing
  • Fluid with electrolytes – rehydrates and restores electrolyte balance

OUR TOP 10:
TOP 10 RECOVERY SNACKS IMAGE
2. REFUEL + REHYDRATE
Our action plan for post race recovery:

15min post race

DRINK

Fluids + carbs + electrolytes

e.g. Rehydration formula coconut water
diluted orange juice

Start rehydrating
Replace electrolytes
Restore glycogen
Stabilize blood sugars
45min post race

DRINK

Fluids + carbs + electrolytes

EAT or DRINK

Fluids + carbs + protein

e.g. Recovery solution
protein shake, fruit
 power balls

Continue hydrating
Replace electrolytes
Restore glycogen
Promote repair
Protein synthesis
1 – 2 hours post race

DRINK

Water or rehydration formula

 EAT or DRINK

Carbs + protein +
anti-inflammatory

e.g. Naked Chocolate
Almond  Mylk

Continue hydrating
Replace electrolytes
Restore Glycogen
Protein synthesis
Promote repair
Restore energy
Refuel body

Liquid snacks are an effective and convenient way of getting fluids and nutrients into the bloodstream quickly. Research shows that colder drinks are more palatable, which encourages you to drink more and rehydrate effectively. Pack a portable esky so you have a cool recovery fluid waiting for you at the finish line!

3. MAXIMUM  RECOVERY – the following week

In order to feel full of energy and ready to take on the world each day, you need to focus on what sort of fuel you are putting into your body. This is particularly important after completing a physically demanding endurance event. During the week or two it takes for your body to fully recover, choose foods that heal and repair your tissues, promote immunity and enhance vitality.

WHAT YOU NEED:

  • Anti-inflammatory foods – for post race healing
  • Antioxidant foods – to combat cellular damage
  • Immune boosting foods – to enhance your bodies defence system

 aaa this one

We would like to congratulate you on all your hard work, training and healthy eating! Good luck for your race, we are positive you will blitz it. Stay Healthy  - from Teresa + Team Healthy Chef

NAKED CHOCOLATE ALMOND MYLK

What’s great about it:
This amazing recovery drink is bursting with antioxidants. Mineral rich cacao, carob, maca, cinnamon and pure vanilla bean provides sustained energy and supports the endocrine and immune systems. Cacao is rich in magnesium and antioxidants that assist with muscle repair and recovery. Almonds are high in magnesium and potassium that is essential for muscle and nerve function.  They are also high in protein to promote recovery and support the immune system. Maca helps to promote energy and stamina and the Tahitian vanilla and cinnamon in Naked Chocolat helps boost mental performance. 

1 cup raw almonds
6 cups filtered pure water
3 – 4 fresh pitted dates depending on how sweet you like it.
2 tablespoons Healthy Chef Naked Chocolat

Combine almonds, water, dates and Naked Chocolat into a high speed blender.
Blend for 30 seconds until smooth and creamy.
Strain through a muslin or a nut milk bag.
Pour into a glass jar and store in the fridge until needed.
Serve icy cold and enjoy.
BOOST PROTEIN – and add 2 tablespoons of healthy chef pure protein before blending.

Choc Almond Mylk_MG_8562

 

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Comments
3 Responses to “SPORTS RECOVERY – better – stronger – faster”
  1. Gemma says:

    Thanks so much for this series! I’m competing in my first half marathon next weekend and have been looking for natural ways to feed my body during and after the race. Great advice and great timing!

    • Margaret says:

      I too will be competing in my first half marathon in 5wks…. very exciting!!! and as im upping my km’s per week im wondering if you could advise on what i can take during the race to keep my energy levels up. I know most runners have the gels but im not too keen on them. I have ulcerative colitis and concerned on how they would affect me during the run so was hoping to find a ‘clean’ alternative?? Loved your article on post recovery, i found it very informative :) x

  2. Bridie says:

    Hi Teresa,
    Im not a big exerciser however I make sure I ‘move’ almost every day. If I do a run for 20-30 mins, what should I be doing post run for recovery? Should I use that ‘recovery pack’ you mentioned at the top of your post even though Im not doing a huge workout or long distance run?
    Love your blog! Your recipe’s are always glorious!

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