Superstar to Recovery - The Day After

You earned it!

More than likely you are all still experiencing that "runners' high" from yesterday. You are thinking about how much fun you had, that darn hill, and the euphoric feeling you felt as you ran the red carpet towards the finish line. You may be still wearing your medal.

Although you are most likely feeling fatigue and muscle soreness today, as you walk stiffly around the house (or sit on the couch with your feet up,) you may be wondering when and if your next race will come.

Any exercise you can do in the next day or two will promote circulation and aid healing. If you feel like you can run, start slowly. It is mornal if your legs feel stiff. After running a short distance, your legs should loosen up and running will feel better. When you feel your legs beginning to tighten again or if something hurts, you've had enough. Don't run any more than you did the day before the marathon (about 10 to 15 minutes).

If you feel too sore or stiff to run, take a walk or ride your bike for 20 to 30 minutes to get your blood flowing. If anything hurts, ice it after your workout. Your whole body may feel fatigued, so take it easy and go to bed early.

This week, as your stiffness and soreness fade away, start back on your running routine slowly. Just like you tapered the week or two before the race, it is time to do the opposite. Build your distances back up again, especially if this was your first half marathon or the first one you have done in some time. You will be back to your celebrity status in no time.

Thank you to all of our stars that took part in yesterday's event.  From the runners to the volunteers, you helped make the 2nd Annual Hollywood Half Marathon a success!

Optimal Foods for Post-race Recovery

Are you ready to run?  Here are some tips on what foods to head for after you cross that finish line!

Runners often focus on what to eat before a run, especially if that run is a long distance event such as a half marathon or marathon. Even I get very conscientious about what I am going to eat prior to heading out for a run, no matter how big or small. 

What we often forget to think about is what we should be eating AFTER our runs. Runners can all agree that recovery is important but there are many variations as to what runners think will help that recovery.

Many will eat some type of carbohydrate-rich snack or guzzle a sport drink with the hopes that carbs are what the body needs to recover.  This is true to a certain extent.  Carbs are definitely important to restore muscle glycogen that you burned on your run.  Hydration after a run is also equally important so that you can replace lost fluids.

But one key component is missing in the recovery equation, and that is protein. Protein is essential in helping your muscle recover because they rebuild broken down muscle fibers.  Without adequate protein, your muscles will take longer to recover, and as many studies suggest, you will be more likely to suffer from burnout and symptoms of over training.

Although most athletes generally get consume enough protein, it is recommended that we intake 15-25 grams of high quality protein within the first hour or two after working out.

Active.com has chosen five great protein-rich foods to optimize recovery.

Non-fat or Low-fat Greek Yogurt (8 oz.): 22-24 grams of protein

This food has more protein per calorie than most other foods.  Plus, it is a viable option for those who are lactose intolerant.

Low-fat Chocolate Yogurt (8 oz.): 8 grams of protein

This drink provides a 3 to 1 ratio of carbs to protein, so it replaces both glycogen and amino acids needed for your muscles to recover.   

Cottage Cheese (8 oz.): 28 grams of protein

Cottage cheese is one of the most naturally-rich sources of the muscle-building amino acid, leucine. It is also a great option for athletes trying to lean up or lose weight.

Eggs (1 medium): 6 grams of protein

A medium egg has just over 6 grams of protein. It’s complete with all amino acids in the most digestible form.

Pistachios (1 oz./49 pistachios): 6 grams of protein

Pistachios make a nutritious snack and they are easy to take on the road. These nuts provide also contain potassium and sodium, two electrolytes lost in sweat.