Last year, I suffered a string of injuries - nothing major but each one set me back about a week and over time, this definitely cost me at races. Being unable to train consistently made it really difficult to post the types of times I wanted and knew I was capable of running.
This year, I've been able to consistently train since the start of the year. I think this will make a huge difference at my 10k race. One thing that has really helped me stay healthy is being strict about nutrition and making sure I drink low-fat chocolate milk after every hard workout.
I recently read an article about the role nutritional recovery plays in attaining a peak performance. According to the article, the ability to recovery quickly can make or break a race performance. That's because if you don't recovery well, your body stays in a depleted state, tissue damage occurs, immunity is suppressed and risk of injury increases. Runners that recover better are able to perform at a higher level without illness, injury and overtraining.
Also, it's after a workout that adaptations such as stronger muscles and improved endurance take place. Without proper recovery nutrition, these gains are significantly reduced.
The takeaway? Make sure you consume a snack with a carb-protein mix within 30 minutes after finishing a workout. I recommend low-fat chocolate milk because it goes down easy and in addition to providing a 3:1 carb protein ratio, it also helps replenish key electrolytes like calcium, potassium, sodium and magnesium.
Only a few hard workout before the Bun Run 10k. You can bet these will all be followed up with a glass of cold chocolate milk :)
For more information about the benefits of chocolate milk, visit the Win With Chocolate Milk website or the Wisconsin Dairy Facebook Page.
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