Raceright

That last couple of weeks has been good for keeping on top of the little details that we all know about but sometimes let slip by. For me it was good to have a bit of analysis following the first national at Sherwood. I’d been getting a recurrence of a chest infection around that time. Just before the race and also again a week or so after, so it was definitely time to take stock and find a way forward.

One area I’ve been looking into was recovery rate. The thinking behind it being obvious, and two fold. Firstly, to be healthy, it’s hard to train if you aren’t healthy. Secondly, the faster you recover, then the faster you can train hard again, and improve your fitness levels. So, on top of lots of little tricks I wanted to share my home made recovery drink recipe.

Combined into it is a good ratio of glucose/fructose to protein, along with minerals. The whey protein I use is vanilla flavoured and works well with the fruits, although you can really add any combination of juice and fruit to suit your taste. Depending on the size/amount of fruit you add this will make a sweet tasting drink of about 550-600 calories to kick start the recovery process.

So, here it is:
Add all the ingredients into a blender, you may need to chop up the banana a little to help along, blend away, then drink!

Some ice
12oz Fresh apple juice
1 Banana
40gms Glucose
30gms Whey protein
pinch of salt (experiment with the amount depending on the weather. The more salt you lose in the heat, the more you replace, but it won’t really be anything more than 2-3 pinches.)