Track & Field NUTRITION & RECOVERY Plan

Purpose:
“Training = Stress + Rest” … Proper rest allows your body to adapt to the stress (stimuli) and then to grow back stronger.

Proper RECOVERY is defined as …
•	Rest times within the workout (sprinting workout or lifting workout)
•	Lighter days during the week’s training cycle
•	Days (1 or 2) off over  week’s training cycle – varied, not one right after the other

Improper Recovery is defined as …
•	Overreaching = Overtraining = Underrecovery = INJURY
•	Tylenol/Advil/Pain Killers are NOT part of proper recovery … EVER

Intelligent Recovery includes … 
•	Sleep = 7-9 hours per night
•	Resting Heart Rate of 50-65 beats per minute (start tracking in the morning right when you wake up)
•	Setting and Prioritizing Goals = Goals for Academics, Training, Competition, Life
•	COLD Therapy = 10-15min Ice Baths; Ice Slurry Mix (3 parts water : 1 part rubbing alcohol)
•	HOT Therapy = Hot Tub/Sauna (very limited use way before competition); Warm Bath with Epsom Salts; Contrast Shower (1min hot-1min cold x 4 sets, stretch while doing this)
*!!!Heat Therapy DOES dehydrate you so drink water while doing anything with hot temperatures!!!
•	EXTERNAL = Massage/Self-Massage (with hands or rollers or tennis balls for Trigger Point Massages); YOGA WORKS!!! --- Normal yoga exercises as part of cooldown and off days to speed recovery and keep muscles and tendons limber.

NUTRITION

You need to eat.  You need to eat when your body tells you to.  You need to eat healthy.  And you need to pay attention to what you eat.

Easy Rules to Live By …
1.	The more colorful your plate the healthier it is.
2.	Eat Greens = Salads, Spinach, KALE (crazy healthy – google it!), Broccoli, Peas, did I say KALE!
3.	Hydrate – Hydrate – Hydrate … water mostly, milk with dinner, Gatorade during/post workout
4.	Carbs & Starches should round out Dinner (breads, potatoes, rice, Quinoa)
5.	Eat Grains and Nuts (if you can) for Breakfast --- quick and easy protein … PROTEIN = ENERGY!

EAT BREAKFAST!!! … Do carbs in the morning and protein late in the day.

When you eat you need to focus on the 3 Macro-Nutrients to both stay healthy and build muscle:
•	Proteins
•	Fats
•	Carbs
Distance runners need to take in carbs as 60-80% of their diet.  Sprints and Jumpers still take in carbs but need more protein throughout the day to help build and maintain muscle.

I will handle your training.  You need to take ownership of you NUTRITION & RECOVERY if you want to be the best at what you do.

Courtesy of Runner’s World, published to Internet Aug 6, 2014