In sports, recovery in endurance sports is a crucial component for athletes' performance and health. The importance of training is often emphasized, but recovery is equally vital, as it allows the body to repair and strengthen damaged tissues, replenishing energy stores and preparing the athlete for the next training session.
Proper recovery in endurance sports not only improves long-term performance but also plays an important role in injury prevention. That's why at FANTÉ , we provide products specifically designed to accelerate sports recovery , ensuring athletes can maintain a high level of performance and reduce the risk of injury.
During intense exercise, the body suffers microtrauma to the muscles and loses essential electrolytes through sweat. Without proper recovery, these small injuries can accumulate, leading to more serious injuries and decreased performance.
Furthermore, efficient recovery in endurance sports helps reduce muscle fatigue and improves the body's ability to adapt to future training loads.
Techniques and practices for post-training recovery in endurance sports
Cool down and stretch
Cool-down is a critical phase in any athlete's routine, especially in endurance sports . During this stage, heart rate and breathing are allowed to gradually return to normal levels, helping to avoid dizziness and other negative effects of an abrupt stop.
Additionally, cooling helps eliminate lactic acid buildup in the muscles, which can reduce post-exercise stiffness and soreness.
Examples of stretching and its impact on flexibility and injury prevention
Stretching after a workout helps maintain muscle and joint flexibility, which is essential for injury prevention. Some examples include:
- Hamstring Stretch: Sitting on the floor, stretch one leg out while bending the other, trying to touch the toes of the stretched foot.
- Quadriceps stretch : Standing, step one foot back, holding it with your hand to stretch the front of your thigh.
- Calf stretch : Place your hands against a wall and step one leg back, keeping your heel on the floor to stretch your calf.
These stretches not only improve flexibility, but also promote better blood circulation, helping to eliminate toxins and accelerate muscle recovery .
Adequate hydration
Hydration is essential for recovery in endurance sports , as large amounts of water and electrolytes are lost through sweat during this exercise. Lack of adequate replenishment can lead to dehydration, muscle cramps, and slower recovery.
Recommendations on what and how much to drink after exercise
After training, it's crucial to drink enough water and electrolyte-rich beverages to replenish your lost energy. It's recommended to:
- Water : Drink at least 500 ml of water immediately after exercise. Or, replace 150% of the water you lost during exercise.
- Isotonic drinks : These drinks help replenish lost electrolytes and provide a quick source of energy. However, they are not hypertonic, as recovery drinks should be, since they have the ability to synthesize glycogen more quickly, thus improving recovery. Like our GLYCOGEN RECOVERY.
- FANTÉ Recovery Supplements : Products like GLYCOGEN RECOVERY DRINK contain a balanced blend of carbohydrates and electrolytes, ideal for rapid rehydration and recovery.
Post-workout nutrition
Carbohydrates and proteins are essential for muscle recovery in endurance sports and for replenishing glycogen stores. Carbohydrates help restore muscle glycogen levels, while proteins provide the amino acids necessary for muscle repair and growth.
Recommended foods to consume after training
- Carbohydrates : Fruits, sweet potatoes, rice and oats.
- Proteins : Chicken breast, fish, eggs and low-fat dairy products.
- Balanced combinations : A protein shake with a banana or a bowl of Greek yogurt with granola and fruit.
FANTÉ products, such as the GLYCOGEN RECOVERY DRINK supplement, provide an optimal combination of carbohydrates and proteins that help accelerate sports recovery.
Glycogen Recovery Drink
59.99€ VAT Inc.
Glycogen Recovery Drink is the only recovery drink on the market developed by sports nutritionists. It helps you recover based on your body weight to optimize recovery.
- Carbohydrate mix to recover both muscle and liver glycogen immediately.
- With high-quality whey protein isolate .
- Ratio 3:1 according to current scientific evidence, carbohydrates and protein respectively.
- Rehydrate with the electrolytes you really need.
- The amount of carbohydrates/protein will depend on your body weight.
Rest and sleep
Sleep is essential for recovery in endurance sports, as the body performs most of its muscle repair and growth during nighttime rest. Lack of sleep can negatively impact performance and increase the risk of injury.
Tips to improve sleep quality
- Maintain a sleep routine: Try to go to bed and wake up at the same time every day.
- Create a sleep-friendly environment : Make sure your room is dark, cool, and noise-free.
- Avoid stimulants: Limit caffeine and other stimulants before bedtime
FANTÉ products to accelerate recovery
GLYCOGEN RECOVERY DRINK Supplement
FANTÉ's GLYCOGEN supplement is specifically designed to optimize post-workout recovery in endurance athletes . This product focuses on the rapid and efficient replenishment of muscle and liver glycogen, which is critical for recovery and performance in endurance sports.
GLYCOGEN helps reduce muscle fatigue and accelerates recovery, allowing athletes to resume training more quickly and effectively.
GLYCOGEN's key ingredients include a strategic combination of fast-absorbing carbohydrates and high-quality proteins, as well as glutamine and essential minerals.
Energy Gels Gel 60
FANTÉ Gel 60 energy gels are designed to provide sustained energy during exercise and improve endurance and recovery in endurance sports. If we eat what we need, we'll accelerate recovery before the end of the session.
The main difference between Gel 60 and Gel 60 caff lies in the presence of caffeine:
- Gel 60 : It is formulated without caffeine, ideal for those who prefer a clean source of energy without stimulants.
- Gel 60 caff : Contains 200 mg of caffeine per gel, helping to delay fatigue during prolonged training and competitions.
Combined proteins and carbohydrates
FANTÉ recovery products, such as GLYCOGEN , use a 3:1 carbohydrate-to-protein ratio. This ratio is based on scientific research demonstrating its effectiveness in optimizing post-workout recovery.
The right combination of carbohydrates and proteins is essential for:
- Replenish muscle glycogen : Carbohydrates help replenish glycogen stores quickly and effectively.
- Promote muscle repair: Protein provides the amino acids needed for the synthesis of new muscle proteins, facilitating muscle repair and growth.
Do you want to speed up your sports recovery? At FANTÉ, we have the best recovery products for endurance sports developed by sports nutritionists, tailored to your body weight for better recovery.
