Recovery

An important aspect to remember when training is that recovery starts during you training session.  There are several things that you can do to help prevent tissue damage before it starts and leads to delayed onset muscle soreness (DOMS).  The first thing you can to is to maintain hydration levels. If you plan on training for more than an hour you should include a replenishing drink that includes carbohydrates and protein. (more on this later)  If you are under the hour time limit, water should suffice.  In general, the following fluid intakes are recommended: 480-600 cc of fluid 1 to 2 hours before exercise; 300-480 cc 15 mins prior to exercise; 120-180 cc of fluid every 15 mins during exercise. If you are having trouble reaching some of these hydration goals try flavoring your water with citrus or a flavor of your choice.  It is also important to note that thirst response usually starts between 1-2% body weight loss and a decrease of 4% can take the body 24 hours to replenish!  If you are thirsty, you are already deficient in fluid. Remember, if you a planning a training session, start hydrating 12-24 hours in advance.

Christian

"A Review of Hydration" Strength and Conditioning Journal. April 2010