Harm’s recovery protocol
Stuff I use to boost recovery after races or hard training runs
Level 1 – after a short race or an especially long training:
– Hydrate
drink well over 2 liters a day (water and lots of herbal tea for antioxidants)
– Smoothies
2 a day, consisting of mostly vegetables and ginger for fiber, vitamins, antioxidants
– Protein shake
1 a day
add another half shake in the evening if it feels necessary
– Sleep
be in bed for 9 hours a night for a few days
– Carbs
eat lots of carbs on the first days (consider fruits, for more vitamins/antioxidants)
– Movement
add short walks/bicycle trips to keep the muscles moving
– Social
make sure to see friends, for sharing stories and feeling happy
Level 2 – add this on top of level 1 after an especially hard/long race:
– Smoothies
add a 3rd daily smoothie
take some extra time to add herbs for more vitamins/antioxidants
options include cardamom, coriander seed, curcumin, leaves of mint/lemon balm
– Protein shake
add a 2nd daily shake
– Sleep
nap around lunchtime for about 30 minutes during the first days
– Caffeine
consider quitting caffeine for the first week, to adequately feel when the body is tired and needs attention
– Chocolate
eat around 10 grams of 85% chocolate daily for antioxidants
– Compression socks
wear tube socks during the first 1-2 days
– Salt
daily cup of broth for the first 1-3 days to replenish salt, or add salt to protein shake
– Supplements
magnesium, calcium, flaxseed oil, vitamin C, daily during a few days
– Ribose (still experimenting with this)
have 5 grams, 2 times a day
– Foam roller, stretching
short session daily to loosen up stiff muscles and stimulate recovery
– Sauna (feels like this really quickens recovery)
2-3 time a week: few minutes sauna, then cold shower, repeat a few times
