Thought I would have a look at after training and after racing, as we all seem to focus on before and during and forget about after some times. After is very important as it sets you up for your next training session. The aim is to continue fat burning (no insulin spikes) and recover well so that you are strong for your next training session.
The first thing to think of, and maybe this sounds a bit odd, is your brain. Your body will prioritise your brain; it will break down muscle if you don’t feed your brain. Running your brain on fat (ketones) and not on sugar / refined carbs can be done, but you do need some carbs. Also be aware that too much protein will be converted to sugar and stored.
This is where UCAN protein is amazing; it gives your brain some carbs, but allows you to still burn fat (by keeping your blood sugar steady), while the protein is being used to repair and build your muscles. The only things I would suggest adding is some fish oil as it helps repair muscles too, and to replenish electrolytes. This also stops your muscle being broken down and re-routed to your brain for food.
The next thing to think of after nutrition to set your body up for the next training session is stretching or foam rolling, there are lots of YouTube videos on foam rolling and stretching. They really are worth looking at. Another thing that I have found to be really helpful (especially at night, as it helps me sleep) is to have an Epsom salts bath, try it and let me know what you think. I have found that helps with recovery, relaxation and sleep.
For your body to recover you need protein to rebuild and repair your muscles. You also need carbs to process the protein, but also your brain needs the carbs or it will use the protein which is likely to be your muscles
Until next time…
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