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Introducing Mark Inglis
Shoe Clinic are proud to welcome Mark Inglis, a man who needs no introduction, Mark Inglis is a member of the Order of New Zealand; a mountaineer, researcher, winemaker and motivational speaker.
Mark won a silver medal at the Sydney 2000 Paralympic Games. He currently resides in Hanmer Springs, New Zealand with his wife Anne and their three children.
In addition to being a goodwill ambassador for the Everest Rescue Trust, Inglis has created a New Zealand based charitable trust, Limbs4All. He has also created a range of sports drinks and super-high energy gels, named PeakFuel.
Column 4, February 2009
Recovery, where the real training occurs
When ever we think about training most focus goes on the physical actions, the intensity and endurance of the exercise but in reality, the training actually occurs during the recovery phase, that is the adaptation to exercise stress occurs after the exercise stops!
Recovery is about several things:
- Replenishment of the energy stores in our liver and muscles
- Repair of damaged tissue
- Rehydration, putting the fluid back in.
In fact every time you hear about people being overtrained, it means that they have gone too hard for too long, in another words not enough recovery!
Generally sports scientists look at recovery as short term and long term. Long term recovery is all about your training program (you’ve got one haven’t you?) and ensuring it has enough steady progression (the 10% rule, if you don’t know about it wait for the next installment!), variety and rest.
Short term is all about the 3 points above added to physical aspects. Short term Recovery is where PeakFuel Recovery Formula is of real benefit.
Steps to Effective Recovery:
The Cool Down
It is important after finishing strenuous exercise to cool down the muscles, just like the engine in a car, idle it for a while with low intensity activity, walking, gentle spinning on the bike or similar.
Massage can work here as well, what you are trying to do is remove the toxins that have built up in the muscle cells by ensuring a continued steady blood supply flushing those nasties out.
More and more people are utilizing cold water treatment, either baths or even better a shower, alternate cold and warm, the cold reduces swelling associated with muscle tears, the warm increasing blood flow, it can be tough to be an athlete!
The 20/2 Window, Feeding The Muscles
There are 2 main windows of opportunity, the first 20 minutes after stopping (during the cool down) and then out to 2 hours, what I call the 20/2 Window.
In the first 20 minutes your muscles are extra receptive to recharging their glycogen stores, sugar is what is need here. Combine it fluids to help the rehydration process and some protein and you will be doing a good thing for the body.
As a general rule you will need 100grams of carbohydrate for every hour you have been exercising, add that 600mL of fluid for every 500g of weight you have lost (try weighing yourself before and after training, it will surprise you) and you will see the traditional Kiwi can of drink and a pie won’t cut it anymore.
To be a bit more specific, in the first 20 minutes you will need at least 1 serving (250mL) of PeakFuel Recovery Formula, add to this a Summit Bar or a PeakFuel Energy Gel washed down with PeakFuel Hydration or another serving of Recovery Formula.
It is important within that 2 hour window to have a meal high in carbohydrate with some good quality protein, about a 4:1 the scientists say is ideal. Fried rice, pasta or potato based meals with some protein such as lean red meat, chicken, fish or tofu works well.
You can substitute PeakFuel Recovery Formula here as well as it has a perfect protein profile meaning you don’t need to take extra amino acid supplements, it tastes great as well!
Give some thought to taking Colostrum if you are training hard as well, it is one of the few supplements that have been scientifically proven to be of benefit in recovery and immune support. Whey Protein Concentrate is other which is why it is the major protein source in PeakFuel Recovery Formula!
Train hard but most importantly recovery smartly, always keep in mind my 20/2 Window!
If you need specific technical advice then please email mark@peakfuel.co.nz
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