I created these Recovery Muffins for myself following my latest UltraMarathon-a 50 mile run at Pathfinder Ranch. They are a yummy way to get good nutrition and anti-inflammatory foods into the body. These muffins are a good blend of carbs, protein and anti-inflammatory ingredients.
However, I also made these Recovery Muffins for Julian following his surgery. Plainly put, these are full of good-for-you ingredients designed to help the body heal itself.
I don’t like to take pills. In fact, taking anti-inflammatory pills (like Ibuprofen) can be dangerous during and after a long run because it taxes the liver and kidneys. So I rely on food and other things to help me recover well.
Today, I’m going to share with you some things that I did during/after my 50 mile race that I think contributed to the fact that I recovered very quickly. And by “quickly” I mean I had minimal soreness the day after the race and zero sore muscles the day after that.
Here is my list of Recovery Secrets:
- I drank and ate a TON during the race (for me “a ton” meant drinking at least a cup of water/Coconut Water every 15 minutes and eating 250 calories- carbs and protein every 45.) But everyone is different.
- I stopped 3 times to massage my legs with this lovely Contraption.
- I took a cold shower (not always possible during a race.) It was a warm day and I felt like I couldn’t cool my body down. This helped. If you can’t take a cold shower, dump some water on your head, legs and wrists.
- I wore Compression Tights during and after the race. I believe they work.
- I took walking breaks- everyone is different. I have a friend who swears by the 4 min run/1 minute walk. For me, this meant walking a couple of minutes every other mile.
- I ate protein during and after to speed muscles recovery (Peanut Butter, Veggie burger, nuts and these Muffins!)
- I walked around after my race.
- I put my legs up when I got home.
- I massaged my legs with a Foam Roller the day after.
- I rode a Stationary Bike and went to the gym to lift weights the day after the race. *Any activity that gets you up and moving will help flush out the Lactic Acid.
“You will find your answers in nature.”
– Dr. Wayne W. Dyer