How to Recover After a Race
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Attorney J. Christopher Llinas served as corporate counsel at Royal Plus, Inc., in Snow Hill, Maryland, from January 2007 to April 2015. In his free time, Christopher Llinas is a passionate runner who has completed 12 marathons since 2000 and three Ironmans since 2012.
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The document discusses proper nutrition and hydration for athletes. It states that an athlete's nutrition is just as important as physical training, and their body needs proper fuel from foods and fluids to perform. It emphasizes that carbohydrates from foods like fruits, vegetables, whole grains, milk and yogurt are the body's main fuel, while protein from foods like fish, meat, eggs, dairy and nuts are also important. Fats from foods like oils, avocado and nuts provide lasting energy. The document recommends foods over supplements for fuel, and advises staying hydrated by drinking fluids before, during and after exercise. Sports drinks can also help hydration when activities last over an hour.
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Running
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How to Recover After a Race
- 1. How to Recover After a Race Chris Llinas
- 2. Introduction • Attorney J. Christopher Llinas served as corporate counsel at Royal Plus, Inc., in Snow Hill, Maryland, from January 2007 to April 2015. In his free time, Christopher Llinas is a passionate runner who has completed 12 marathons since 2000 and three Ironmans since 2012. Runners are usually eager people—it can be hard for them to take breaks between training runs. However, being overeager leads to injury and it is important for the body to have time to relax and recover. This is especially important after a race, when runners push themselves more than normal.
- 3. Recover After a Race • After a race, runners should immediately focus on recovery. The first 30 minutes are crucial. Runners are advised to quickly change into dry and warm clothes so that the body can focus on muscle recovery rather than keeping itself warm. Next, runners should eat. Experts recommend a liquid beverage that offers a 4:1 ratio of protein to carbs (chocolate milk is a good choice) as well as a healthy amount of water. Finally, it is important for runners to elevate their legs in order to force the flow of blood back to the heart.