You ski, ride or train regularly and you accumulate muscle tension and soreness? We should not underestimate the importance of cooldowns, sleep and… nutrition!
A key aspect to consider is the snack (or meal) within 30 minutes of the end of the effort, which must contain protein (5 to 20 grams) and carbohydrates (15 to 60 grams). Proteins help repair damaged muscle fibres and carbohydrates facilitate the absorption of proteins and will boost your energy for your next workout or day on the mountain. Quantities may be adjusted according to the intensity and type of training, but you have to schedule this snack in your day without necessarily adding it on top of everything you eat.
MY FAVOURITE “RECOVERY COMBO” AT TREMBLANT:
- 20 minutes of stationary bike at La Source training centre +10 minutes of stretching + 1 cup of chocolate milk
- 30 minutes of yoga with Janick from Yoga Tremblant + chai tea (brew chai tea in 1 cup of hot soymilk and add 1 tablespoon of honey)
- 3 rotations hot-cold at the Scandinave Spa (sauna, steam bath or whirlpool bath / shower, roll in the snow or cold bath) + smoothie (1 cup frozen fruit, ½ cup yogurt, 1 cup milk and 1 tablespoon of maple syrup)