Recovery: The Key to Improvement

I am sure the majority of distance runners have read a ton of articles about how important recovery is when trying to improve performance. Well, unfortunately many runners learn the hard way when they get injured about how sticking to a recovery routine is absolutely necessary if you want to keep running for a LONG time. I usually say my routine is pretty basic, but in reality, it is actually NOT basic at all. I find myself adding in so many components whenever I do my own research, follow someone who is including some random tactic I have never thought of, or simply when I find myself more tired than usual and realize I need to take a step back. Here are my go-to components I include on a regular basis to keep me injury free and ready for my next workout.

·     Diet: For recovery, the focus is usually on that very important post-workout meal; and while that is definitely essential, I believe your diet in general plays a significant role. I got into macro counting a while back and found it to be the best way to eat as an athlete, since it focused on the right mix of carbs, protein, and fats. It was a bit too time-consuming for me, so I no longer count my macros every day, but I do make sure I eat all three (carbs, protein, and fat) in EVERY MEAL. From the protein bars I buy to my restaurant choices, I am conscious about including each macro. This is how I stay satisfied all day! Each of these nutrients play different roles in recovery (more on this in another post), so making sure to be properly fueled with each is vital! 

·     Sleep & regular “down-time”: While I am definitely not the best sleeper (I am lucky if I can ever reach 7 hours of sleep any night), I do my best to avoid any stressors at night and get to bed early. I also incorporate “down-time” during most of my days where my legs can rest. Getting enough sleep is more important for those of you who have physical jobs that require you to be on your feet all day. Thankfully I work from home for the most part and get enough time to relax…BUT too much of this is not good either! There are days I end up sitting, working on the computer for hours without standing and it actually makes my next day’s run much harder than if I were on my feet all day!

·     Compression: Ever since I won my Normatec Recovery System on a social media giveaway, I have been a true fan! I did some research on the benefits of compression for recovery and learned how valuable this can be for athletes. The outcomes are different for everyone I assume, but since using my boots most days of the week, my legs feel much looser in general, I never get my plantar fasciitis pain (and this was a big issue for me!), and my evening runs are much more tolerable. 

·     Supplements: Although there is no scientific proof that many supplements out there actually work, I have a handful of products I believe have helped me recover faster and feel healthier overall. I take glutamine after every run. This amino acid is usually decreased in the body after any physical or emotional stress (think high intensity workouts, illness, etc.), and plays a role in immune function. Many endurance athletes are more susceptible to catching a cold, and I do not want to deal with one (who has time for that?!), so I do what I can to keep my immune system strong. I also add beetroot powder to my smoothies most days, since it is known to help with stamina and endurance, but it also has loads of antioxidants and other vitamins and minerals that are healthy for the body. Cherry juice has also been a staple in my diet—either in my smoothies or alone at some point during the day. Tart cherries have anti-inflammatory properties, which help reduce soreness and other pain. They are also a natural source of melatonin, which aids in improved sleep quality.

These habits took a while for me to stay consistent with (I am still working on the sleep one!). Besides these components, I also get a massage every few weeks and stretch every day. I have spent a good amount of time on researching about recovery for myself and my clients, so I’ve incorporated more into my routine over the years. My best advice for my athletes is to always listen to your body. Running and training for distance races should not make you exhausted. If it does, then you are definitely missing a component to your recovery routine. Take a step back, switch out running for another easy cross-training activity, and get some rest. It is always best to take a few days off than to deal with an injury.

Vitamins: Do Athletes Really Need More?

Diet and exercise go hand in hand these days. Most people change their diets when they begin an exercise program, or at the least, they become more mindful of what they eat and drink. Whether you are exercising to lose weight, gain muscle, train for a marathon, or simply to maintain a healthy heart, diet will play a big role in the outcomes. Many active people include supplements in their diet to get more nutrients that may be missing in their regular diets or for the sake of enhancing their performance or recovery. The best approach to nutrition is to eat a well-balanced diet from every food group, making sure to include all vitamins and minerals your body needs. For the majority of people who live a busy lifestyle, this may not always be possible.

In any popluation many factors can affect what the body needs such as illness and disease, regular diet, activity level, genetics, and even the amount of time we spend indoors versus outdoors! People who lower their food intake to lose weight end up lacking necessary nutrients the body needs. On the other spectrum, high intensity athletes, especially marathoners, tend to lose nutrients and not replace them sufficiently due to their higher metabolic rates. Both of these categories require a certain amount of nutrients, including vitamins and minerals in order for the body to perform at any state and maintain proper organ function.

Since many vitamin and mineral supplement bottles are labeled with a notice that states they are not FDA approved, many people are opposed to taking them. It isn’t until they develop a symptom or certain results from routine blood work that they pay more attention to taking the essential missing nutrients. It would be helpful to get evaluated by your doctor and get routine blood work done before any negative symptoms or illness develop, since it is possible that a body can naturally not produce or absorb certain nutrients even when given a wholesome diet. If you are trying to lose weight and know that you are cutting out certain food groups, or are an athlete performing at higher intensity levels or for long durations, you may want to consider including proper supplementation to keep your body going.

Calcium and Vitamin D

Bone health is a popular topic throughout life. Most children are brought up learning to drink calcium-rich milk every day to make and keep bones strong. Besides being a bone-strengthener, calcium is also in charge of other vital roles in our bodies such as nerve conduction, muscle contraction, and aiding in blood clotting. Many food sources are rich in calcium besides milk, including almonds, kale, broccoli, yogurt, and most other dairy products. Sufficient amounts of Vitamin D should also be included as it is responsible for the calcium absorption, as well as other functions such as helping reduce inflammation in the body and for immune health. More recent studies have shown that insufficient Vitamin D intake may lead to more incidences of stress fractures and decreased performance levels. Foods high in Vitamin D include milk, mushrooms, eggs, and most seafood. The easiest way to increase vitamin D intake is to spend an extra ten minutes in the sunlight!

Iron and Vitamin C

The most important role iron plays in the body is to transport oxygen in the blood to the tissues, basically ensuring proper muscle function. This is a major factor for athletes who want to perform at their best. During recovery from strenuous exercise, such as long distance running, iron helps produce new cells and repair our damaged muscles. It is important for high intensity and endurance athletes to include the recommended amount of iron in their diets. Women in particular should be aware that their requirements are higher than for men. Iron deficiency can be caused by blood loss, poor absorption, or inadequate intake through diet. The antioxidant Vitamin C plays a role in the proper absorption of iron, as long as it is ingested at the same time. Vitamin C is also vital for the repair of damaged tissue and immune health.

B Vitamins

For active individuals who train at high intensities or for prolonged periods, it is essential to include the recommended amount of B-vitamins in order to be able to perform at their best. This important group of substances is in charge of the proper metabolism of macronutrients—carbohydrates, proteins, and fats. Some B-vitamins help our bodies rely on carbohydrates for energy, which may assist in delaying the glycogen depletion process. This is desirable for a marathon runner who wants sustained energy for as long as possible. These vitamins are abundant in many food sources, so it is not difficult to ensure adequate intake. Fortified cereals, vegetables, lentils, animal products, and nuts are all rich in most B-vitamins.

Magnesium

Many vitamins, minerals, and antioxidants aide in the metabolism of macronutrients, including magnesium, which is essential for muscle health. Its role in protein synthesis is especially important for the recovery process when muscle tissue is broken down during exercise. Magnesium also plays a role in oxygen uptake, therefore making it beneficial for high intensity and prolonged exercise, since there is a need for higher oxygen requirements. During activities that result in increased sweat loss, magnesium is known to be one of the electrolytes lost during the process, which will decline exercise performance if not replaced. Good high-magnesium food sources include seeds, legumes, bananas, avocados, and dark chocolate.

Upper Intake Level

Although dietary requirements of vitamins and minerals vary from one individual to another, it is important to note that there is a maximum. Many studies have shown there are benefits to including the proper amount of vitamins in an athlete’s diet, but going beyond the maximum level will not enhance performance further. There are harmful effects of ingesting too much of any nutrient, such as increased risk of toxicity, interference in absorption of other medications and nutrients, immunosuppression and oxidative damage. As mentioned earlier, it is best to include a balanced diet of all food groups in your daily diet with plenty of fruits, vegetables, and other fortified sources before opting for supplementation. If your diet is lacking in a particular food group, such as in a vegan or vegetarian diet, or a low calorie diet used for weight loss, and it is difficult to include a variety of vitamin-rich food sources, supplementation may be necessary. Many health conditions and diseases can alter the amount of nutrients and vitamins our bodies require, which is why it is always best to consult a medical professional before modifying your diet.

Sources

Melvin H. Williams, Dietary Supplements and Sports Performance: Introduction and Vitamins, Journal, Nov 03, 2017

John Eric W. Smith, Megan E. Holmes, Matthew J. McAllister, Nutritional Considerations for Performance in Young Athletes, Journal, Nov 03, 2017

Kathleen Woolf, Melinda M. Manore, B-vitamins and Exercise: Does Exercise Alter Requirements?, Journal, Nov 03, 2017

Forrest H. Nielsen and Henry C. Lukaski, Update on the Relationship Between Magnesium and Exercise, Journal, Nov 03, 2017