Post-race recovery process

Amid the emotions, adrenaline and the cheering crowd, many of those taking part in the marathon or half-marathon this month are bound to push themselves to the limit to reach their pre-set goals. As such, this challenge involves abnormal muscle contractions that can leave its repercussions on our bodies. I mentioned last week the importance of rest and carbohydrate loading before February 24 but what do we need to do to recover adequately after the race? Needless to say, once you enter the gantry at Sliema all you want to do is to lie down and rest. However, my advice is for all runners to resist this temptation and simply walk around for a few minutes so you can get the circulation back. Notably, the major effect of recovery occurs within 24 hours of finishing the race. As glycogen stores will be depleted, consuming carbohydrates within 30 minutes will ensure a more rapid recovery. Research also shows that digesting some protein will speed up glycogen stores. Admittedly, you might feel somewhat nauseous and food might be the last thing on your mind at the end of the race. But, in this case, try to digest something light, like a banana or even a salty snack, such as crisps or...