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Candice De Mendonca is a personal trainer and sports nutritionist from Johannesburg. At school she earned SA colours for cross country, as well as provincial colours for athletics, hockey and swimming, then completed a degree in sports development, qualified as a personal trainer and sports masseuse, and went on to study sports nutrition as well. Today she has her own meal prep brand called GI Jane( low-GI food, hence the name). More info at https:// thefitnesshybrid. com.
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Recovery Tips for Endurance Athletes: Bouncing Back after a Marathon.
Completing a gruelling run like the most recent Totalsports Two Oceans Marathon is a remarkable achievement. Just don’ t forget that recovery is as crucial as training to ensure your body heals and prepares for future challenges.
Below are expert tips tailored for endurance athletes, with a focus on incorporating high-protein recovery milk into your regimen. is as crucial as training to ensure your body heals and prepares for future challenges.
Immediate Post-Race Recovery- After crossing the finish line. This sets the foundation for effective recovery:
Rehydrate Strategically
After a long race, rehydration is key. For every kg of body weight lost during the marathon, aim to drink 400 – 600 ml of fluid. High-protein recovery milk is an excellent choice because it combines hydration with essential nutrients like protein, carbohydrates, and electrolytes to replenish your body.
Refuel Within 30 Minutes
Consuming a recovery meal or drink within 30 minutes of finishing a race kick-starts muscle repair and glycogen replenishment. Recovery milk, with its balanced carbohydrate-to-protein ratio, is ideal for this purpose. It not only aids muscle protein synthesis but also helps manage muscle soreness.
Relax and Elevate
Lie down and elevate your feet for 15 – 25 minutes to reduce swelling and promote blood circulation.
12 – 24 Hours Post-Race- As soreness sets in, focus on rejuvenation:
Cold Therapy and Stretching
A cold bath can help reduce inflammation, while light static stretching keeps muscles loose. You could also add Epsom salts to your bath.
Prioritise Nutrition
Choose meals rich in lean proteins( like chicken or fish) and quality carbs( such as fruits and vegetables). High-protein recovery milk can complement these meals by providing additional protein without overloading calories.
Sleep Well
Sleep is critical for recovery but may be disrupted by soreness. Keep water and recovery milk by your bedside to stay hydrated overnight.
Two – Three Days Post-Race- By now, fatigue peaks, and active recovery becomes essential:
Light Movement
Engage in gentle activities like walking or swimming to flush out toxins from your muscles. Avoid complete inactivity as it can worsen stiffness.
Continue Protein Intake
Protein remains vital during this phase to repair muscle damage. Recovery milk is a convenient option to maintain consistent protein levels while staying hydrated.
Massage and Stretch Trouble Spots
Focus on calves, hamstrings, and quads through light massage or foam rolling to relieve tension.
Why is High-Protein Recovery Milk Ideal for Endurance Athletes?
• Milk-based recovery drinks are scientifically proven to support post-exercise recovery due to their unique nutrient profile.
• It promotes muscle repair. High-quality protein promotes muscle synthesis and reduces soreness.
• It’ s a great way to replenish your energy. Carbohydrates restore glycogen stores depleted during endurance activities.
• It’ s good for hydration. Milk’ s isotonic properties aid rehydration better than many commercial sports drinks.
• It is cost-effective. Milk offers comparable benefits to specialised recovery powders, at a fraction of the cost. Plus you win with the whey isolate and casein in high-protein recovery milk.
A Post-Race Routine Featuring High-Protein Recovery Milk
• Immediately after finishing: Drink 500 ml of high-protein recovery milk.
• Lunch: Pair grilled chicken with roasted sweet potatoes and a glass of recovery milk.
• Evening snack: Blend recovery milk with bananas and spinach for a nutrientpacked smoothie.
By following these tips and incorporating high-protein recovery milk into your post-race routine you’ ll optimise your recovery process and prepare your body for future endurance challenges!
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