How to Recover Properly After a Ragnar

You just finished a Ragnar, and whether it’s your first or your fiftieth, you’ve probably had a Ragnover. Maybe you woke up at 2 AM and laced up your shoes before you realized you didn’t need to run. Maybe you honked as a random runner passed in front of your car. Maybe you looked for your white van in a parking lot for 15 minutes before remembering you drove your mid-size sedan. And you probably woke up a bit sore.

So, how do you cure your Ragnover? (Besides signing up for another Ragnar.) Here are several ways you can help your body and your mind recover so you’re ready to run again:
Eat Good Food
Pizza & Burgers:
Immediately after a race, your body is craving the carbohydrates that it’s been drained of. Fast-digesting carbs help replenish your muscles’ depleted glycogen stores for quick energy. So, treat yourself to some of the post-race pizza, white rice or bread and cereal for a snack that’ll give you a little energy to get you home. Just remember, with quick carbs, moderation is key.
 
Salmon, Chicken and Beef:
For your post-run dinner, grab a protein loaded meal. The amino acids making up proteins help build and repair muscle fibers. About 10-20 grams of protein is the ideal amount that will help you wake up feeling less sore. Make sure you get protein 15-30 minutes after you finish each leg as well.
 
Fruits and Veggies:
Fruits and veggies have superpowers to help you recover quickly. And by superpowers we mean antioxidants and anti-inflammatory affects. Blueberries, blackberries and other dark-colored fruit contain anthocyanins, which blocks inflammation. Bananas and coconuts contain potassium, sodium and calcium that will keep you from cramping. Plus, dark leafy greens and bell peppers contain vitamin C which is a key ingredient for growth and repair of tissues.
 
RXBars:
What you just did was nuts, and nuts can help you recover! Within 30 minutes of finishing your run, grab an RXBar! They are filled with essential vitamins and easy proteins, no fillers. The proteins and healthy fats in nuts help repair and build muscle.

Drink Lots
Water:
Up to 60% of your body is water. It helps carry nutrients, electrolytes and other substances to your organs and muscles, so when you sweat out all your water, you’ll need to replace it. Plus, being hydrated helps with repair your muscles and avoid delayed muscle soreness.
 
GU:
GU is formulated with a blend of electrolytes and carbohydrates, providing a light-tasting and rapidly absorbing hydration drink. Plus, this’ll help rebuild muscle and get rid of any stomach distress post-race.

How to Treat Your Body:
Stretch:
Stretching helps increase elasticity and reduce stiffness after a run. Ensure to stretch out your hamstrings, quads and calves instead of sitting still after your finish each of your legs. Try butterfly, pigeon, downward dog, flamingo and stretching your calves on a step or curb.
 
Roll out:
Use Triggerpoint rollers to massage out all your sore muscles. Their collection of rollers and massagers help you get every knot out, whether it’s from running or sleeping in a weird position in the van.
 
Get a Massage:
Post-exercise massages help clenched muscles relax. You don’t have to go to a fancy massage parlor to get a rub down. Elevated Legs uses pneumatic compression to massage and increase blood flow through your legs from the convenience of your own home.

Wear Recovery Clothes:
Maybe your recovery clothes are your race t-shirt, your comfiest pair of underwear and soft sweatpants, but certain clothes are built to help you recover. CEP Compression socks increase blood flow, reduce swelling and minimize muscle soreness to support your feet and absorb shock. Think of walking on a cloud.
So cure your Ragnover in style, with good food, good drinks and lots of pampering yourself. Learn more about the new rules of post workout recovery nutrition here.