Ever had a training session so intense that your muscles felt beat up the next day? Well, our Upskill sessions typically are this intense. So, what can we do to improve our recovery, and increase our strength gains?
The idea is to consume a protein serve (especially with branched chain amino acids [BCAA]) within 15 minutes of the session ending. This can be in powder, bar or tablet form. At the moment, I'm using a protein powder which is marketed for 'recovery'. Go to your health food store and ask for some options around a muscular recovery supplement. Try (in vain?) not to get overwhelmed with the options. Avoid anything marketed for weight gain or bulking!
Our training is intense, and muscles will naturally want to catabolize (rupture and tear). This protein hit directly following the session helps to prevent this and will improve your muscular recovery (you'll feel better the next day). I actually take along my protein serve to the cliff and have it after my last hard route of the day. Helps keep the hunger at bay too, until I can make it to the shop at Kalbar for
Let me know (in the comments) what you find, or if you already have a favourite recovery supplement.
What about Carbohydrates?
Protein is important, but you also need to replenish carbohydrate stores, and here are some example of suitable post-workout food...
(Target 60-80 g carbohydrate)
(Target 40-50 g carbohydrate)
General nutrition post by Kris Hampton, Power Climbing Company