'Recovery...that's the name of the game... Whoever recovers fastest does the best.' Lance Armstrong.
RECOVERY
The value of optimizing recovery after heavy training, endurance training or a major event is often underestimated. Recent research has shown that proper recovery results in better performance and reduces the chance on injury. Athlete will suffer from progressive overload if they do not manage their recovery propperly.
The time and quality of recovery can be improved by:
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Rest and sleep.
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Rehydrating yourself properly.
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Refueling;Taking carbohydrates before, during and after exercise.
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Nutrition; Use of (branch chain) amino acids before, during and after exercise.
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Periodisation, reactive programming, cooldown and stretch.
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Recovery poolwork, compression skins and hydrotherapies.
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Flotation tanks, Omega wave.
REHYDRATION, REFUELING AND NUTRITION
Recovery is greatly improved when you take a combination of carbo- hydrates, amino acids and water immediately within the first 15-30 minutes after exercise. Be-Well has developed a bespoke recovery drink; B.gain. This product contains all the nutritional ingredients for an optimal recovery. As an alternative endurance athletes can use B.fuel, our isotonic energy drink, combined with and amino acid boulion drink B.slot. This combination is suitable if muscle mass increase is not desirable or if you wish to minimise the intake of carbohydrates.
WATER
Hydrating yourself properly is vital for your performance. Research shows that athletes often are in a mild state of dehydration during training or racing, even when taking fluids. Athletes often only replace 50% of the fluid lost as sweat, which can be 1 to 2.5 liters.
If you become dehydrated, various body functions are affected. As the circulating blood volume decreasing there is less nutrient and delivered to the brain and working muscles. With a decreased blood volume the heart rate increases. And because the body’s sweat stores are depleted, the ability to cool itself becomes more difficult and core body temperature rises, increasing the risk of heat illness, heat stroke, injury, gastrointestinal distress and delayed recovery. Read more about this subject. >>>
CARBOHYDRATES AND AMINO ACIDS
Once you have finished your training session, do not feel satisfied. Muscle glycogen production is at its peak immediately after exercise. Drink 250 ml of a carbohydrate sports drink like B.fuel energy drink and a amino acid or proteins (B.slot or B.gain or a protein bar) immediately (15 – 30 minutes) after training. This will improve recovery and your glycogen stores dramatically. Read more about this subject. >>>
