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The Question: Olympians who have to travel a long distance need to be able to recover quickly, so getting there and getting ready on short notice is paramount. How can Olympians traveling long distances recover in less time? What is the best way to complete final prep for major competition? What training methods do professional & amateur athletes use to recover from extensive traveling? Are there any supplements (accepted by WADA & NCAA) that would speed up the recovery process? Show off your knowledge to the world! The Winners:
2nd place - 50 in store credit. To use your credit, e-mail Justin @ justin.podzimek@bodybuilding.com for more info.
The keys to recovery remain the same for Olympians as they do for you and me, they just become more important.
An often overlooked part of recovery is ensuring proper amounts of rest in the form of both days off from training and proper amounts of sleep. The body has a natural ability to recover and rebuild during sleep. In fact, the rest portion is so important that the World Triathlete Corporation recently went as far as recommending a specific mattress to enhance the body's natural recovery during sleep, the T3 Athletic Recovery Mattress. There are some specific guidelines for making the most out of your sleep:
It is obvious that the Olympic Athletes have their nutrition in check, but it deserves mentioning here. Nutrition plays an important part in recovery, especially when time is limited. By providing the proper fuel to your body all the time, you are able to ensure that you recover as efficient as possible. Another essential point of nutrition is the post-training nutrition. Post-workout carbohydrates and protein consumption allow for maximal glycogen replenishment. The amount of carbohydrates generally ranges between 1.2-1.5g of Carbohydrates per kg of bodyweight, along with .5g of Protein per kg of bodyweight.
While many of the traveling plans are set in stone for athletes, one should try to time the traveling to not interfere with training. With proper planning an athlete can still focus on rest and nutrition while flying across the world.
A properly setup training regimen for a major competition is going to have a Base, Build, and Peak period. Being elite athletes, the Olympians are going to have already built a solid base and in the months leading up to the event will build to their event distance and pace.
  Click To Enlarge. Leading Up To The Event Athletes Will Build To Their Event Distance And Pace. Finally, in the weeks leading up to the event the athlete will 'peak' their training. Peak week is a time when athletes will top their training out often training above their expected event performance. Closer to the event the athlete will taper training off to allow for maximal recovery before the event.
Professional and Amateur athletes have a lot of tricks that they bring to the table to ensure an edge over the competition.
One of the main things that separate elite athletes from the Average Joe is that training never really stops for the elite. One of the more popular recovery workouts for athletes is a pool workout. By focusing on stroke and stretch technique, you are actually assisting the body's natural recovery. A sample active recovery workout would be:
A contrast shower is one of the most useful passive recovery tools available to athletes. Alternating hot (as hot as tolerable) temperatures for 60 seconds and cold water for 30 seconds helps to strengthen the nervous, circulatory, endocrine, and immune systems. It is also assists in helping the body cope with physiological and psychological stresses.
Being an athlete of an elite caliber is taxing in itself, so another key for proper recovery is to focus on the mental side of the game as well as the physical. Self-regulation skills such as anxiety control, relaxation techniques, and mental imagery can all have an impact on recovery.
One could argue that MAN Clout was specifically designed with Olympic athletes in mind. The formula is centered on TriCreatine-Orotate and Orotic Acid, which have been proven to increase muscular carnosine and Uridine levels.
Xtend is a Branched Chained Amino Acid product with the precise blend of 2:1:1 ratio of L-Leucine, L-Isoleucine, and L-Valine. In addition, Glutamine and Citrulline Malate help to speed recovery.
A product literally named and formulated with recovery in mind. With specific ratios of carbohydrate types, protein sources, and branched chained amino acids, Optimum 2:1:1 brings recovery to the next level.
References:
Get ready; the 2008 Olympics are upon us. Olympians who have to travel a long distance need to be able to recover quickly, so getting there and getting ready on short notice is paramount.
 Click To Enlarge. Getting There And Getting Ready On Short Notice Is Paramount.
When on the road, it's tough to stay on top of one's proper diet and strict recovery program. How can one ensure adequate recovery during the non-stop hustle from training camp right into the plane on its way to Beijing? It all comes down to the basics. Diet and Rest will be the determining factors in recovery. However, there are also other edges over the competition such as recovery tactics and supplementation - which will be discussed later.
Training should be planned so that the competitor is in peak condition leading up to the competition. Very few last minute plans will actually make a difference. This is where dedication makes a difference. However, there are a few pieces of advice to always bear in mind. Concentrate on sleeping a minimal 8hrs a night and maintaining a caloric surplus through one's diet. Eat healthy and consume just over maintenance to provide the body with plenty of nutrients.
Professional and even amateur athletes who are serious about enhancing recovery can incorporate multiple recovery strategies. All athletes should at least educate themselves about these simple tactics that make drastic improvements, building a better competitor faster. As discussed, a proper diet and rest program are the backbone of athletic success.
 Click To Enlarge. Proper Diet And Rest Program Are The Backbone Of Athletic Success. The following are additional recovery enhancing methods: *Below are tactics that can be employed to combat jet lag and to alleviate soreness while accelerating recovery.
One cannot stress the importance of sleep enough. Even as little as 15 minutes in the middle of the day will leave an athlete with a great feeling of refreshment and yields a slight edge in terms of recovery. After all, most repairs are done when one is laying down. Related Sleep Articles:
After traveling or an extensive training bout, the body has tightened up. It's vital to increase circulation to muscles which require more nutrients. Never stretch cool, always warm up and break a light sweat before stretching.
Ever been told to go for a run the day after an intense leg session? Sounds crazy, but it helps. This works by increasing blood flow and washing away the stagnant buildup within the body. Try going for a jog the day after a leg workout, or resistance band work following an upper body day.
Similar to stretching and active recovery, massages (preferably deep tissue massages) assist in increasing circulation. Abolishing damaging free radicals and promoting nutrient delivery never felt so good!
Staying within the legal parameters, there are supplements that speed up the recovery process. These are the tried and true staples that every high caliber athlete should use.
Protein consists of amino acids; the building blocks required in both repairing and building tissues. Consuming a whey protein shake after training has been proven to lessen soreness and accelerate recovery lengths. Recommended: SciVation Whey Protein, NOW Whey Protein Isolate
These three, simple amino acids; L-Leucine, L-Isoleucine and L-Valine are absorbed faster when supplemented alone instead of consumption within a meal. BCAA's during training can also spare the onset of catabolism (muscle breakdown) by providing additional energy during a workout. Recommended: SciVation Xtend
A long-standing, well-researched compound that has proven time and time again to make a consider difference in one's training. Creatine reduces recovery lengths through increased cellular hydration. Creatine increases the body's regular protein synthesis rate; translating to quicker tissue repair.
Through supplementation, BA increases carnosine levels within muscle tissue. Simply put, carnosine reduces free radical hydrogen ions (which result from the breakdown of lactic acid), limiting the onset of fatigue and cellular damage. Beta-alanine is one of my favorite endurance related supplements. Recommended: Athletic Edge Nutrition's IntraXcell
It's in the name: ESSENTIAL. The body cannot produce these amino acids on its own and therefore they must be consumed through the diet. Daily EAA supplementation promotes protein synthesis, creating an anabolic (muscle building) environment. Recommended: Athletic Edge Nutrition's IntrAbolic, Controlled Labs' Purple Wraath
Practice these little additions and watch as your recovery times decrease and your energy soars. EAGLES56
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