Magazine_Winter2020_RND6_12.03.19.indd

7 A DAY OF COMPLETE REST, A WARM BATH, AND ICY HOT When Sophia Sunwoo had a multi-day backpacking trip in the Grand Canyon ahead of her, she knew she had to train. To prepare, she hiked up to 7 miles a week with a 20-pound backpack to train to carry the weight and get used to the elevation change. For Sunwoo, recovery happened before the workout. “I had weak ankles that would hurt while hiking, and generally have terrible endurance, so I focused on improving these two weaknesses in preparation for the Grand Canyon.” For post-workout recovery, she likes to have a complete rest day, takes warm Epsom salt baths with lavender (she says her muscles “don’t feel as rigid” after), and uses Icy Hot. 8 A BUBBLE BATH AND A BOOK Kate Hale is an ultra trail runner who typically hits double-digit mileage on a weekly basis. “Somewhere between 10 to 20 miles takes as long as three to five hours, depending on terrain. Upwards of 4,000 to 5,000 feet is a solid amount of gain for me, still allowing for continuous running over a longer distance.” For Hale’s recovery, she focuses on resting both her body and her mind, so she can recover from the mental toll that long (and often uncomfortable) training runs can have. She does this by unwinding and getting some alone time with a bubble bath and book. “Coming back home, I usually snack on pickles or chips to tide me over before a big meal,” she says. After her bath, it’s “sweatpants, homemade pizza, and lots of sparkling water. Post food coma, I stretch and foam roll for 10 to 20 minutes.” 9 PROTEIN AND POTASSIUM Jess Sporte is an adaptive climber in Boulder, Colorado. To help with climbing strength and endurance, she is currently working on cardio endurance workouts, doing a rotation of the SkiErg, row machine, and stationary bike. After cardio, she does climbing-specific workouts such as the system board (a bouldering wall with adjustable holds) or pull-ups. For recovery, Sporte focuses on eating protein and potassium to help rebuild her muscles and replenish any electrolytes she’s lost in her sweat. “I eat foods like sweet potatoes and meat,” she says. “I also do about 10 minutes of static stretching.” 10 WATER, STRETCHING, REFUELING When Zoe Knight was training for a half-marathon in Yellowstone National park, she found herself face-to-face with weekend long runs. “A hard training run would be an 8-plus-mile run at a 10:45/11:00-mile pace.” After, she makes an effort to immediately rehydrate and stretch. “I usually get back to my apartment and try to drink a bunch of water and stretch before I shower or get something to eat. I usually try to do 10 to 15 minutes of stretching, although that doesn’t always happen based on how tired I am or how much time I have available.” Then, she likes to have a protein smoothie ”with berries, bananas, almond milk, and Vega protein powder, and eat whatever leftovers I have.” 8 Nutrition Quarterly · 2020 – Volume 1 What We’re Reading