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What to Do Before & After a Physically Strenuous Event!

If you know me or follow any of my social media, you may or may not know that I did the Spartan race last weekend. I'm always experimenting with different ways to get in my physical activity while challenging myself and this race was by far the most challenging event I've done!


It's important to properly prepare for events that are extremely strenuous on your body to reduce the risk of injury or illness. Here's what I did to take care of myself for this particular event.


To prep:


Due to time and health conditions, I didn't particularly train for the event. I continued to do my usual workouts that include resistance training, HIIT, & LISS but didn't add any extra training in preparation for the Spartan. Because of this, my body was extremely fatigued and sore after completing the race and for three days following. With that being said, here's what I did the day before the race.


1. Hydration. I will never go without saying drink lots of water - and this doesn't just go for sporting events, you should always keep your body properly hydrated. On a regular day the average person should consume at least 64 oz. of water. The day before the race double this amount and aim to drink 1 gallon as you will be losing lots of water while sweating during the long race.


2. Carb loading. Carbohydrates are the body's preferred source of energy so make sure you're consuming lots of carbs the day before and the morning of race day. For dinner the night before I made red lentil protein pasta with steamed carrots, sweet potatoes, and spinach mixed in. For breakfast the morning of the race, I ate a giant bowl of oatmeal with chia seeds and a banana. I brought an apple as a snack to eat 30 minutes before the race started.


3. Warm up properly. 15 minutes before the race walk around or even jog, then do a dynamic warm-up to reduce your risk of getting injured during the race.


Post:


1. Your foam roller is your best friend! Make sure to foam roll as soon as you get home to reduce muscle soreness and speed up recovery. It's also a good idea to foam roll the next day and every other day following to avoid muscle tightness.


2. Rehydrate. Lots and lots and lots of water! I drank alkaline water with a pH of 9 because it hydrates your cells more efficiently and helps flush out any toxins. Coconut water is great as well because it contains electrolytes and sugars to replenish your body.


3. Magnesium. Magnesium is important to consume on a regular basis and is especially important after a strenuous event to help relax and repair your muscles.


4. Yoga!!! Yoga is relaxing and can help regulate your stress hormones. Yoga is also great for increasing your flexibility and stretching is crucial after an event such as the Spartan.


5. Extra calories and protein. Lots of calories and protein are important to replenish your glycogen stores and rebuild your muscles. I ate a giant bean and rice burrito after the race!


6. Rest. Your body went through a lot, take care of yourself and rest up!


I hope this helps you!


Love & wellness,

Kylie