Recovery Ideas pt 1

Recovery is one of the most misunderstood factors in
the development of combat athlete.

The type of person that generally engages in these sports
is usually driven, hard-working, and willing to endure whatever
is necessary to win.

This frequently leads to overtraining by those that take
the 'more is better' approach.
After you have figured out how much stimulus your body can
take without breaking down, you can then think about speeding
up the recovery process between workouts, both practice and
strength/conditioning.

Post-Training Recovery Drink
----------------------------
This drink is the number one area of importance when setting the
stage for recovering between practices and workouts.
Your recovery drink must be consumed within 20 minutes of your
training completion. It is during this time that your nutrients
will be
transported right to the muscle cells. This helps replenish your
muscle
glycogen that was used to fuel your anaerobic workout. Your drink
can
be 16 oz. of chocolate milk, 12 oz. grape juice with a scoop of
whey protein
powder, or 16 oz. of Powerade with 1 scoop of whey protein and 5 grams
of
creatine.
The important thing is the protein to carbohydrate ratio. You want
to
keep a ratio in the area of 1:2 or 1:3
This will give the correct ratio for consumption of nutrients with
no
storage to fat cells.
The other consideration is that a 180lb. athlete needs roughly
80grams
of carbs from the drink. Keep this in mind and keep the ratios the
same.