AFTER A BIG TRAINING SET, THIS IS THE BEST WAY TO RECOVER

Time After Training Do This:
TRAINING + 5’ Drink an electrolyte/carb solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
TRAINING + 15’  Soak your legs up to your hips in water cooler than 15C for at least 15’. Try a cold bath with a bag of ice in it.
TRAINING + 30’  Drink a protein shake with milk with 1/3 of body weight in grams of carbs (ex: 75kgs = 25g carbs)
TRAINING + 60’  Have a healthy balanced meal that has carbs & protein.Avoid fatty foods, caffeine, alcohol (they slow recovery down)

Take your multi vitamins with 2 full glasses of water (fish oil, Q10, Magnesium and Multi-vitamins)
TRAINING + 120’  Take a bath with 1kg of Epsom Salt at body temperature for at least 30’
TRAINING + 155’  Run cold water over your legs & massage them gently
TRAINING + 160’  Stretch for at least 45’ & drink an Protein/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
TRAINING + 210’  Put Compressport socks/ full length tights on and have a 40’ nap with elevated feet if possible so you get ready for your next training.Or go to bed if late PM training set
TRAINING + 240’  If you can’t sleep because your heart rate is still high from training. Have a chamomile tea with honey or take a natural sleeping supplement