Training and recovery — make sure you get it correct

2014-02-08 00:00

AS has been stated before, progress is a very fine line between optimum training and recovery. Without recovery, training is wasted effort at best and excess leads to injury.

The purpose of training is to push the muscles slightly further and faster than the current ability.

In doing this, there is a minor amount of micro-muscle damage, which if provided with the rest and fed the correct nutrients, will recover and become stronger and more adapted to the workload.

The focus after training then is to provide the muscles with the correct nutrients as soon as possible, and this has to be in a environment of normal hydration.

With this in mind the best plan is to provide a liquid that will cause a small but quick insulin peak, so that the proteins and micronutrients are pulled into the muscle to begin the rebuilding process.

This is where a solution of High-Energy comes into its own, providing 60 grams of carbohydrate to kickstart the insulin swing and commence the replenishment of carbohydrate stores, with 20 grams of protein for the muscle and tissue repair.

The addition of eight grams of medium chain triglyceride (MCT) fats makes this a useful drink and meal replacement for runs over four hours.

It’s like having a meal on the go and will help runners who target six to seven hours in Two Oceans or anything longer than silver in Comrades.

Of course, when you go beyond eight hours this will generally need to be augmented with solid food, but the High-Energy is a means of providing a regular top up in a liquid form.

So as you head out into the long weekend runs, harder quality sessions and the qualifying marathons, put together a 58% mix of Replenish using around 500 ml per hour up to four hours of training. Any additional drink can normally be pure water.

Introduce a 200 ml drink of High-Energy when the run starts to exceed five hours.

Then when you finish, hit a 500 ml mix of High-Energy to commence the recovery.

The faster you recover the sooner you can train again, and the more training you can fit into the available time.

Trying to train before fully recovered is the recipe that sees you standing on the sidelines watching your friends in the race …

Peak training is always a balance between training, and recovery and requires both time off and nutrition. Make sure you get it correct.

Join the conversation! encourages commentary submitted via MyNews24. Contributions of 200 words or more will be considered for publication.

We reserve editorial discretion to decide what will be published.
Read our comments policy for guidelines on contributions. publishes all comments posted on articles provided that they adhere to our Comments Policy. Should you wish to report a comment for editorial review, please do so by clicking the 'Report Comment' button to the right of each comment.

Comment on this story
Comments have been closed for this article.

Inside News24


Book flights

Compare, Book, Fly

Traffic Alerts
There are new stories on the homepage. Click here to see them.


Create Profile

Creating your profile will enable you to submit photos and stories to get published on News24.

Please provide a username for your profile page:

This username must be unique, cannot be edited and will be used in the URL to your profile page across the entire network.


Location Settings

News24 allows you to edit the display of certain components based on a location. If you wish to personalise the page based on your preferences, please select a location for each component and click "Submit" in order for the changes to take affect.

Facebook Sign-In

Hi News addict,

Join the News24 Community to be involved in breaking the news.

Log in with Facebook to comment and personalise news, weather and listings.