Food for Recovery/Recovery Snacks/Meals:
Don’t go to the store hungry!!!! Do your best and organize your schedule to make a list and get your fueling and recovery food items prior to training days. This way you don’t get stuck in your mid-week with having to run to the grocery store after a training run/ride and end up picking up more than you can chew, literally. I have made the mistake of running into the grocery store for that bag of quinoa and special sauce and have left with a tub of ice cream.
Meal preparation in the beginning of the week for fueling and recovery foods for your training are going to be worth the prep come race day.
• Create a routine, get a training planner. Create one, design it to your needs, and use a notebook.
• Track food in and calories burned. Write everything down. Keep yourself accountable.
• Track your mileage, track your strength training, and track your recovery days and what you did.
Proper recovery is a big part of an athlete’s training and will affect performance if not done properly. A big component of recovery includes on adequate nutrition. This will ensure that you get your next workout, race or competition with the energy stores needed for peak performance. Proper recovery should include replacing fluid lost in sweat, carbohydrate to replace muscle and liver glycogen and protein to repair damaged muscle tissue and develop new tissue.
Choose nutrient dense, whole foods. Steer clear of highly processed foods (Packaged foods). Nutrient rich whole foods will give you more bang for your buck, providing the protein, carbohydrate, healthy fats, vitamins and minerals needed.
“Recovery is where the gains of your training actually occur, and valuing your recovery is the key to both short term and long term success, no matter what your sport.
Wild salmon – Omegas 3’s
Cherries – Antioxidant
Kale –high levels of vitamins a, b6, c, k , iron, calcium – anti inflammatory
Skim Milk- fast acting carbohydrates and proteins (ideal post exercise recovery)
Bananas- pre workout/pre-race – almost all carbohydrate, 30 grams carb 1 gram protein, no fat
High in potassium (400mg) which is lost in sweat during exercise
Athletes Tip #3 Create a toolkit that works for my training sessions, make improvements over time to be the most successful long term. Always keep rest and recovery as a priority when in training cycles.
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Coach Ali is a Personal Trainer, Group fitness Instructor, Nutrition coach, and Yoga instructor. Ali loves anything with fun and adventure in it. From cycling with She rides, to thriving in her running adventures and hiking and summiting NH's 48 4,000 footers with friends and her two adventure dogs fun is top priority!
Contact coach Ali at NHEndurancelife@gmail.com
go to: www.NHEndurancelife.com
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