Recovery suggestions

[goofeygirl]

Last year I did the Goofy and afterwards...when I got to my room I felt like I was going to get sick...this was the moment I stepped into my room...I took a shower...drank chocolate milk and then later felt better.

So after the race...in my case the Dopey...what are some recovery suggestions? I know last year chocolate milk was suggested so I bought it..and I will do the same this coming year...

 

[paxsarah]

The "magical" thing about chocolate milk is that it tends to contain the carbs-to-protein ratio that research has found is optimal after working out - I can't remember off the top of my head, I think it's 3:1 or 4:1. It doesn't have to be chocolate milk, it could be a banana with some peanut butter, it could be a handful of trail mix, it could be a protein bar and some sports drink. But to get the body working on repairing the muscle fiber and replenishing its glycogen stores, it's important to have a snack or meal with both protein and carbs fairly soon after a workout or race. I know for me, sometimes the longer the workout, the less appetite I have for much of anything, so I'd say go with whatever seems like it will hit the spot.

Another thing is that I try to get in some electrolyte drink soon after a big race like a half or full marathon, not just water. If I have to I'll drink the powerade or whatever's on hand, but if I plan ahead well enough, I'll bring some NUUN or a tube of powdered low-cal electrolyte drink mix and mix it into the bottle of water I get at the finish line. But that's just because I like to keep my hydration/electrolytes separate from my fueling, and that includes post-race as well.

 

[bumbershoot]

For me, getting something down immediately is best. Just for the TOT if I had waited until I got back to the room (pretending we didn't do the party until 4am) AND had taken a shower, well I would have fainted just like I did early in training. (and since I'm still dealing with the physical fallout from the undiagnosed concussion and shoulder damage incurred during that faint, I do NOT want to do it again!)

I could only find chocolate almond milk and drank that after getting out from backstage, finding DH, and getting to an area where I could think, and I immediately felt more human. Should have had about 3 more LOL.

So even though I'm doing far less than you I personally would recommend drinking that asap rather than once you're all the way back!

 

[FFigawi]

Chocolate milk is always a good choice, as you've noted. I'd also suggest plenty of walking around immediately after crossing the line to give your muscles a chance to cool down slowly. This will help them from getting too stiff. Personally, I also go for an ice bath after the races too. They don't work for everyone, but for me, they help my legs feel fresh and ready to go. I stay in for 10-20 minutes, as long as it takes to finish my beer, my other post-race recovery drink.

 

[bumbershoot]

Personally, I also go for an ice bath after the races too. They don't work for everyone, but for me, they help my legs feel fresh and ready to go. I stay in for 10-20 minutes, as long as it takes to finish my beer, my other post-race recovery drink.

Do they have ice baths at rundisney races? Or is this something you do at the hotel?



Thought of something else. Just while doing training I've noticed how nice my legs feel once I'm home if I pull on my knee socks. Warms them, hugs them, makes them feel just a bit better. If I don't break down and buy some official compression things, I'm at least bringing my knee socks and checking them.

 

[FFigawi]

Do they have ice baths at rundisney races? Or is this something you do at the hotel? Thought of something else. Just while doing training I've noticed how nice my legs feel once I'm home if I pull on my knee socks. Warms them, hugs them, makes them feel just a bit better. If I don't break down and buy some official compression things, I'm at least bringing my knee socks and checking them.

At the hotel. Throw a few buckets of ice into the tub with some cold water, throw on a sweatshirt, and climb in. When you get out, put on your compression socks.

 

[goofeygirl]

Last year I took a hot shower...put the compression socks on and sometime later felt better...in fact later I went to the MK so I could show off my Goofy!

However before I could do that, I literally had to cut myself out of my tank top! I could not lift it off me...first it was stuck too tight to me and my arms just didn't have the strength to really unstick it and then lift it...I happened to have scissors in my bag (because it was someone's birthday while there and I brought them to wrap gifts , little did I know I would use them to cut my shirt off)

I was upset I had to cut my beautiful $40 Nike top...either that or call the housekeeping dept to send a woman down to take my top off!!!

 

[cewait]

Definitely look for taking in food immediately after each of the runs on the weekend. Also, continuing to walk around for 30-60 minutes post run will help keep the blood flowing to the legs and removing some of the wastes that will otherwise not be removed if one heads directly to the bus and sits for 45 minutes. In real simple terms you were hit with a load of acid from the waste products that you released from the legs once you stood on the bus and walked to the room.

Also, mid races, think about keeping you fat into a little high; especially in the meal after cleaning up. Fats like nut and olive oil fats in a balanced intake will help with recovery and will keep the lipid levels in the blood stream ready for use the following day. I am not suggesting the fatty end of a prime rib, but a serving of humus, an extra serving of nuts in that first meal will help recharge the energy stores.

Note that the benefits of an ice bath may have been overblown. In theory, the coolness stops micro bleeds thought to relieve muscle soreness post work out. Recent research suggests that the benefit may be more mental than practicable. Note that icing joints post run is beneficial but shutting down blood flow in the muscle not so much. I'll leave the arguing about benefits to the researchers but wanted to let folks know that the icing may not be as beneficial as once thought.

 

[goofeygirl]

I did NOT walk around for 45 minuets last year and I did the ultimate no no... and I know or knew better because I had done track many years before...I sat down! Guilty as charged.

I crossed the finish line...got my medal...didn't feel as excited as I thought I would at that moment (because I was over it)...got my photo taken....walked around for a MOMENT or two and sat!!! I waited for my brother...when he crossed then I got up...old old lady style and slowly and probably limping but who knows my way to the bus. I did pick up a box of food and did eat it on the bus ride back...in fact on the way back to the hotel I was scared I wouldn't be able to get up and get off but I did. I did eat everything in the box.
It wasn't till I actually stepped foot in my room that I felt that over whelming nausea feeling...nothing happened...but I strugged with my tank top and then cut it off...drank choco milk...took the hot shower...the nausea feeling went away.

Oh I really have to enjoy this - this time around. The only time my spirits were lifted where later on when I felt better...I was actually able to go on fast rides (not Space mountain though) in the MK...I was able to jump in and out of rides no problems...wearing my medal...I felt great.

The day after that it really hit me hard....I was dead freezing cold! This was Monday and I spent the latter part of the day dressed like it was freezing outside...I felt overly tired...and spent.

 

[garneska]

Chocolate milk is always a good choice, as you've noted. I'd also suggest plenty of walking around immediately after crossing the line to give your muscles a chance to cool down slowly. This will help them from getting too stiff. Personally, I also go for an ice bath after the races too. They don't work for everyone, but for me, they help my legs feel fresh and ready to go. I stay in for 10-20 minutes, as long as it takes to finish my beer, my other post-race recovery drink.

John, that is exactly what i do. Though i usually have not finished my beer in the tub. After about 15 min i get out and let my legs come to room temp (basically finish my beer) then hit the shower!

Tip for ice bath at the hotel. Bring a big trash bag with so you only have to make one trip to the ice machine.

 

[Goofierunner]

Recently I did a series of races similar to Dopey but longer distances. The key to recovery for me was food, glorious food. I focused on easy protein and carb sources, chicken breast and potatoes, eggs and english muffin, things like that. After race 2 of 4, my friends and I had some snacks at the finish line, then went to Denny's and stuffed ourselves. The evening of race 3 of 4, I can remember thinking, ok I have to eat but holy moley I don't wanna. And yes beer makes a nice recovery drink.

As far as ice baths, if it works for you, cool. I'm not a fan but I do soak my feet and ankles to relieve the pain. I start with the coolest water I can stand then gradually add ice. Also I love my compression sleeves. I couldn't have done the marathon portion of Goofy without them. I wish I had brought a couple of pair because I didn't realize how ripe mine would be after the race. I wanted to wear them to the after party at DTD but no way, jose.

 

[Diskidatheart]

The sports dietician I have met with has me taking in 20g of Protein and 80g of carbs within 15 minutes after a long run. I typically have a protein bar that has a nice mix of protein and carbs and then drink a 32oz gatorade. Keep in mind that after a long run, if you don't feel hungry, it's a sign that your body needs this refueling the most.

 

[steph0808]

After the full this year, I was hungry! I ate my leftover sport beans and some PopTarts that I packed in my checked bag. After I got back to my room, I immediately had pepperoni pizza and chocolate milk. It was the best thing I had ever tasted!

Then I showered and headed to MK. I sat on the bed for maybe a half hour, but that was it. When I first finished, all I could think about was taking a nap, but I went to MK and spent all afternoon/night. It was the best thing I could have done - kept moving and worked out all the kinks.

 

[bumbershoot]

At the hotel. Throw a few buckets of ice into the tub with some cold water, throw on a sweatshirt, and climb in. When you get out, put on your compression socks.

Thanks!

The day after that it really hit me hard....I was dead freezing cold! This was Monday and I spent the latter part of the day dressed like it was freezing outside...I felt overly tired...and spent.

Oh the coldness, yes. After TOT it was SO hot and I was SO sweaty, and I was SO cold after the run. Just shivering. Thankfully I knew that, so I had my long sleeved stuff with me (and DH&DS had bought me a TOT hoodie too), but I'm bringing even more for the Half.

 

[goofeygirl]

After the full this year, I was hungry! I ate my leftover sport beans and some PopTarts that I packed in my checked bag. After I got back to my room, I immediately had pepperoni pizza and chocolate milk. It was the best thing I had ever tasted!

Then I showered and headed to MK. I sat on the bed for maybe a half hour, but that was it. When I first finished, all I could think about was taking a nap, but I went to MK and spent all afternoon/night. It was the best thing I could have done - kept moving and worked out all the kinks.

Oh that pepperoni pizza sounds perfect...I am staying at the Dolphin where they have a 24 hour place that basically serves anything at anytime...I am planning my pizza now!

 

[Outonarun]

For me, getting something down immediately is best. Just for the TOT if I had waited until I got back to the room (pretending we didn't do the party until 4am) AND had taken a shower, well I would have fainted just like I did early in training. (and since I'm still dealing with the physical fallout from the undiagnosed concussion and shoulder damage incurred during that faint, I do NOT want to do it again!)

I could only find chocolate almond milk and drank that after getting out from backstage, finding DH, and getting to an area where I could think, and I immediately felt more human. Should have had about 3 more LOL.

So even though I'm doing far less than you I personally would recommend drinking that asap rather than once you're all the way back!

Was the chocolate almond milk available for purchase on Disney property?

 

[bumbershoot]

Oh no I got that at maybe publix the day before? I was looking for horizon cow milk but couldn't find it for some reason. So I snagged the almond. It was decent but I probably needed two compared to the one cow milk that had worked for training.