One of the many ironies, though some call them betrayals, that our bodies presents us with as we age, is that recovery from exercise takes longer. We expect that we perform a little slower as time progresses but what a surprise it is that it takes so much longer to bounce back from higher intensity workouts.
In the face of such a disquieting fact, the older athlete can still take steps to mitigate the deficit. We can still look on the situation as the glass still being half full. Here’s a quick overview how:
Change of Routine
First wrap your brain around the fact that you will be changing the way you train and recover.
This is always a tough one. Athletes are such creatures of habit that we are afraid that a change in routine will ruin our good mojo. Well it’s worked great for me all of these years…
Change of Diet
One of the guilty pleasures athletes enjoy is the ability to eat pretty much anything and not be concerned about any negative consequences that the general public focuses on. Things like Diabetes and Heart Disease are a far concern when the athlete indulges. The protection of exercise can make us feel invincible.
Well the invincibility wears off over time. Now you get to clean up your diet – but no cheating this time!
We still get to enjoy our old friend, carbohydrates. Just make them the complex sort.
Whole grains, whole foods, fruits, and vegetables are the backbone of the diet. Meats, fats, and sugary fun foods in moderation.
Change of Recovery Routine
Here’s where you will be doing the most work and some focused attention to detail will really pay off.
After a workout, especially endurance activities like running or cycling, you have a time-limited window (usually in the 30-60 minute post exercise time frame) in which to do some really good support of your body’s recovery from activity.
Resupplying the glycogen deficit is priority #1, so lay in the carbohydrates to start refueling your muscles. Secondarily to this is adding in some protein to aid in the muscle repair and building.
The marketplace offers a multitude of recovery drinks that fulfill this need. Just make sure the drink is offering mostly carbohydrates and some protein.
For us old school types, nothing tastes better than a glass of chocolate milk after a workout. As a recovery drink, it offers the nutrition and carbs you’re looking for.
So whatever your poison, take the time to experiment with changes to your recovery routine. It all goes to getting you back out there almost as quickly as you used to – and that’s a great feeling.
“It is not true that everyone is special. It is true that everyone was once special and still possesses the ability to recover it.”
― Criss Jami
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