Saturday, March 19, 2016

Tips for runners

When you think recovery, think of 'The Four R's':

  • Rehydrate - Replace fluid losses by drinking at regular intervals throughout the day.
  • Repair - Eat 20g of protein soon after exercise to kick start muscle repair.
  • Refuel - Eat carbohydrates to help restore energy - a minimum of 1g per kilogram bodyweight is a good general guide.
  • Rest - Get a good night's sleep - this is when most of your muscle repair will occur.

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