Ashley heeft een interview gehad met grindtv.com over haar advies om het beste te herstellen van een 10km loop.
Actress Ashley Greene might be running her first 10k this weekend (the Oakley NYMini) in Central Park, but she’s no stranger to working up a sweat. In fact, when we asked Greene to weigh in on how she handles recovery after a hard training session, she gamely identified two key components: stretching and hydration.
Greene describers herself as “competitive and stubborn,” with an “I can do anything” attitude when it comes to fitness. But when it came to fighting regular pain and stiffness in her quad, due in part to an unfortunate femur break when she was 12 that created scar tissue, Greene, with the advice of her trainer, mandated regular stretching and the use of a roller. “Not stretching causes injuries and strain,” Greene says. “Pain and frustration are great motivators.” Three of Greene’s favorite post-workout stretches are aimed at areas that need the extra attention: opening her hip flexors and groin, her quads, and her calves. And as for that roller, the actress adds, “The roller is my best friend. It’s painful, but it guarantees that I’ll sleep better if I use it right before bed.”
Prior to race day, Greene knows to avoid foods that can dehydrate her, like asparagus, which the actress loves. “I’m a huge water advocate, but taking in too much water is actually a negative,” says Greene, who regularly keeps hydrated with coconut water and electrolyte drinks like Gatorade. On race day, her plan is to take advantage of the aid stations, keeping her thirst quenched as she runs.
Because having a good recovery plan is vital to an athlete’s success post-race, we connected with Kim Mueller, a full-time registered dietitian and board-certified specialist in sports dietetics (she does not work with Greene), and asked her to weigh in on some best practices for an active recovery. This is what she shared.
Hydration is a key component to recovery; what’s the importance? And how much fluid should we be taking in?
Losing more than two to three percent of body mass from water, aka dehydration, can negatively impact performance, making adequate intake of fluids pre-, during, and post-run critical to peak performance as well as optimal health. From a recovery perspective, approximately 16 to 24 ounces of fluid for every pound of body weight lost during the run should be consumed after finishing. Use of a sports drink, which contains carbohydrates in a concentration of six to eight percent as well as electrolytes, will enhance rehydration compared to plain water, though both serve as acceptable ways to rehydrate after a 10k race.
What can we eat pre-race—maybe even pre-race day—to help with our post-race recovery?
In general, a balanced whole-food diet that focuses on plant-based foods and color—like fruits and vegetables, legumes, non-processed whole grains, nuts, and seeds—will provide immune-enhancing and strong anti-inflammatory benefits that will help enhance recovery. On the flip side, limiting intake of such pro-inflammatory foods as animal-based saturated fats and processed foods [also can assist]. If you don’t recognize an ingredient as something you can buy at the grocery store as a separate ingredient, chances are you are eating a processed food.
It’s also important that the athlete consume adequate energy pre-race, as restrictive eating during training and pre-competition—common in runners seeking to lose weight—increases risk for muscle loss, menstrual dysfunction, loss of bone density (thus increased risk for stress fractures), fatigue, illness (usually upper-respiratory and flu-like illnesses), and delayed recovery.
Any advice for avoiding muscle cramps?
The cause of muscle cramps is often multi-faceted, though generally relates to muscle fatigue more so than a delinquency in nutrition. However, proper hydration (aim for a straw-like yellow urine color) is key to help minimize risk. Runners, especially those vulnerable to cramping or who are competing in heat, will benefit from sipping on sports drinks, which contain key electrolytes like sodium and potassium, which will further aid muscle hydration and may help delay fatigue and cramping.
Can you share a post-run recipe that helps fuel a fast recovery?
The goal is to target approximately a half gram of carbohydrate per pound of body weight within 30 minutes (preferably sooner) after finishing to aid muscle glycogen re-synthesis. Small amounts of protein (15 to 20 grams) will provide amino acids to aid muscle repair. My personal favorite is a blended mix of one cup dark chocolate almond milk, one large frozen banana, and one tablespoon organic peanut butter. If not handy, a pint of low-fat flavored milk or milk alternative is proven to promote recovery.
Any food/beverage items that we should absolutely avoid on race day?
For 24 to 72 hours pre-competition and especially on race morning, runners should choose lower-residue carbohydrates and foods. These options are lower in dietary fiber and thus will help protect the runner from unpleasant gastrointestinal issues during the race. It’s also important to avoid trying unfamiliar foods/drinks leading up to race day. Anything that is planned to be executed on race day should be practiced with first in training.