RECOVERY - MASSAGE

Recovery is an often overlooked aspect in our overall training program.
It is easy to get caught up in always training, running more kilometers or climbing more meters. 
We understand that mountain sports aren't just any sports, is a passion and a way of life. To enhance your sports performance, it's essential to understand the importance of recovery when you want to achieve your goals. 
Below you find a short highlight about about the five most important factors that impact your recovery after a workout.
These factors are important for everyone that regulary participates in sports. 
 

• The most important one, sleep and rest, without proper sleep you won't be able to performance at your best, regardless if physical of mentally. During your sleep the muscles that are damaged during your training are being repaired and given the ability to grow. It's the moment that your body rejuvenates and enables you to perform at your best.

• Nutrition, proper nutrition is very important when is comes to replenishing your body's reserves of glycogen and repairing the muscle tissues that are damaged during your workout. This includes eating enough before, during and most importantly after your workout. 
  Taking protein and carbohydrates in a mixture of 1:3 or 1:4 after a workout combined with fluid is the best way to recover.
  This means 3 grams of carbs for 1 gram of protein consumed post workout.

• Hydration is also very important, without being well hydrated you lose a lot of performance and you increase your recovery time after a workout. With 2% of fluid loss your already lose 10% of your performance. Drinking at least, 2L a day plus the amount loss during sports is a good guideline.

• Active recovery, after a race or a very taxing training we often don't want to move or do more physical activity.
  The best way to reduce muscle soreness and enhance flexebility is to incorperate light excersise into your training program. 
  Cycling or a light walk can be very helpfull in returning to training as fast as possible. ​

• Recovery is not only physical, also the mental aspect is very important. Reducing stress, managing emotions and maintaining a positive mindset are vital for overall well-being and optimal performance. 
   

By prioritizing these recovery factors, you'll not only reduce the risk of injuries but also ensure consistent, sustainable progress on the trails. Embrace recovery as a cornerstone of your running journey and witness the transformative impact it can have on your performance.