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Would you like to boost your recovery time over the next 24 hours?

In a previous post I talked about the four major ways to boost recovery time.

In this article I break down each step with the exact ways that allow me to go from so sore I cant walk one day, to able to run the next. If you haven’t read the general guide on how to boost recovery time, please jump back and read it now.

This has been a great way for me to go from so sore I cant walk one day to doing a workout the next, the faster you recover/get stronger the faster you can rinse an repeat, getting better each cycle. This method continues to prove itself to me time and time again, the most recent time being just last friday as I prepped for a big Division 2 college track meet. The meet was a complete success for me and I give credit to the time and effort I’ve spent working on this muscle recovery method to get my legs back 100% before the races.

A Muscle Recovery Pyramid

Note: These methods are in order according to how constantly you should be doing them, not the order. This guide works best when all 4 steps are combined for a 24+ hour time period.

Step One- REST (24 hrs)

As said before all steps should be done while you are healing not one before the other. Resting comes first because of its base importance much like grain and breads in the nutrition pyramid. Resting does not necessarily mean sitting on the couch with your legs up all day. Instead,

• keep  your muscles from reaching a point of work that they begin to break down. As muscles break down with use, this step is dependent on how broken down the muscle is already.
• Do not do anything at, or two steps below the intensity of what you did to make you sore (judging of a ten step scale) this is your maximum output while you heal.
• Stay active (at or below your maximum output) and as your muscles heal, raise your intensity until you are 100% again.

Step Two- ICE (15-20 min X 1-2 times every 24 hrs)

• Ice should be applied directly after a workout and generally two times a day is all that will be effective. There is no reason to over ice.
• Ice should be applied as directly to the skin as possible, do not use clothing, towels ect to buffer the cold. (By using this method, cold damage will not occur in 15 min as it would with prolonged exposure from the cold).
• The method of application is up to you- the better surface area you cover the more effective icing will become. This is why ice baths are so effective.
• NOTE- Do not over ice, do not expose your sore areas to over 30min of direct cold exposure in one icing session. Balance ice like balancing a diet; not to little, not to much.

Step Three- PROTEIN (1 gram = 1 pound of body weight)

• Find how much protein you need.
  • How much do you weigh?
  • Weight = Protein
• Yes Kentucky Fried Chicken and Long John Silvers have protein, but we want to find foods with protein that are
  • A) High in protein
  • B) low in calories
  • C) Tastes good, aka edible.
  • D) CHEAP

If you’ve looked around, that itinerary is a real challenge: here is a small list to get you started in order of rating:

1. EAS Myoplex Original (Strawberry Cream)
   • 300 calories
   • 42 grams of protein
   • Portable/Affordable at the cost of lunch meat
   • Great taste (yes its a pre-mixed protein shake; but I’m a VERY picky person in the area of protein shakes and I actually like it. Its a winner, trust me.)
   • Tons and tons of vitamins and minerals
     • Since vitamins and minerals play a part in recovery (talked about later on) This shake wins first place because of its great taste, high protein/calorie ratio, affordability and duel use.
2. HEB Deli Fresh brand of lunch meat
   1. • These stats are for the whole pound of lunch meat, they are seasoned and have variety; not a bad lunch for the price.
   • 250 calories
   • 40-45 grams of protein
   • Portable for about 3-4 hrs
   • Good taste
   • $2-3
3. Premier Nutrition Protein Bar
   • 300 calories
   • 30 grams of protein
   • Portable/Affordable
   • Good taste

Step Four- ANTIOXIDANTS (Vitamin A, C and E; The more the better)

For antioxidants it is important to:

• Not drown yourself in them in one sitting
• Space your consumption so your stomach and intestines can digest the highest percentage of what you put in
• Find the most antioxidants for the least calories/sugars (most high concentration vitamins are found in juices with calories and sugars galore)

The best source out there to my knowledge so far?

Simply Nutritious Morning Blend

• One Serving (out of 4 total) Contains:
  • 130 calories
  • Vitamin A- 150%
  • Vitamin C- 200%
  • Vitamin E- 290%
• This means that in total there are:
  • 520 calories
  • Vitamin A- 600%
  • Vitamin C- 800%
  • Vitamin E- 1160%

Taken one 8oz serving throughout the day so your body can absorb efficiently will provide maximum benefits. Each vitamin is water soluble and causes no negative side effects from high amounts, the biggest gain for a runner? Quickened muscle recovery! Again if you have any inquiries as to why this method works please check out the previous article about how to boost recovery time.