Sam Impey

Preparing ahead of time is the best way to speed up recovery after training. Get a good plan in place for nutrition, tissue work, and sleep to ensure you have all the resources you need when you need them.
 
Transcript: "It's a great question. So what's a good way to speed up recovery after training? I think the thing that is most common or most often left out is actually having a really good plan. So just being really prepared. So if it's going to be whatever nutrition you need, whatever tissue work you want to do, you want to make sure that you're getting a good night's sleep. Make sure that all those things are planned and prepared before your session so that they're ready to go as soon as you need them and you're not trying to find solutions when you're trying to be in recovery. So I think that's probably the best one. Get as prepared as you can and that's really going to help just the process to work through a lot smoother."

The main difference between a soda and a gel is the type of sugar used. Sodas often contain fructose while gels typically use glucose or a combination of glucose and fructose. Gels also often have caffeine and electrolytes added to them, making them more palatable.
 
Transcript: "It's a great question. I guess, actually fundamentally. What it comes down to. Certainly from a carbohydrate perspective is just delivery mechanism. You're going to get different types of sugars in the, like, a fizzy drink a soda than you would in a gel for example. So quite often, you might get a fructose base syrup, which is used to flavor the soda, but actually, if you have a gel and you can choose whether you're having dextrose or a maltodextrine, so just just glucose or a combination of glucose. And fructose. So from that perspective, it's mainly about kind of sugar delivery and actually what sits well on your gut so you can take on some carbs when you're training. The difference with the gel, I guess is that you can also get a fixed or specific amount of caffeine and also potentially some electrolytes in there quite often. Those are balanced in to make them more palatable. So I guess it sort of depends on what job you want it to do as to whether you want to use a solder or Orajel, I guess."

Aim for 82 grams of carbohydrates per kilogram of body mass two to three hours before the race. Make sure to stay hydrated as well and you'll be good to go.
 
Transcript: "It's a great question. How much do you eat before Race? So key things are going to be predominantly carbohydrates with a little bit of protein in there as well. The carbohydrate Source probably doesn't really matter too much. If you're going to be doing really long events, that obviously may be slower release in carbohydrates. Are going to be a good option. If it's a shorter event probably under an hour, then some kind of quick release in carbs are probably going to be a better option as a general goal. You want to look for about 82 grams of carbohydrate that every kilogram of body mass so and try and get that in kind of two to three hours before. So you've got plenty of time to let it digest that there's glycogen stores build up and you'll be good to go. Make sure you keep on top of hydration, and you'll be in a great spot."

Consume calories often and in small amounts, focusing on carbohydrates. Experiment with different sources to find what works best for you and practice consuming it during training so you know what to eat and when on race day.
 
Transcript: "Hey, this is a great question. One that actually is a nutritionist. I get asked pretty often, so the key thing is actually to consume calories pretty often and in small amounts. So depending on your event, there's obviously going to be probably a high need for carbohydrates. So consuming those in whatever Source suits you best. So gels drinks bars. Ideally a mixture of different types and consume little and often is normally the the best route just so that you're not putting Much strain on your gut at any one time. So but again this is quite personal. So best thing to do is figure this out and training, get your Reese nutrition dialed in as best you can and get it practiced so that I'll restate you're not making any guesses and you know, exactly what to eat and when"

To find out your strengths and weaknesses in recovery, the best way is to track your heart rate variability, look at your nutrition and hydration, how well you can sleep, and make sure you're doing the basics right.
 
Transcript: "Hey James, this is a really good question. How do you find out your kind of strengths and weaknesses of recovery? It's really interesting one because you're actually trying to compare your recovery capability from potentially, you know, quite different training stimulus. So potentially, you know, quite often no two weeks or, you know, are exactly the same either. The load is greater or the intensity is different. You know, that there's always something different about kind of weeks a week or block 2 block training, and so kind of directly comparing recovery can be can be pretty challenging, I guess if you have kind of a wearable device, something that measures your heart rate. Variability. That's a pretty good go to in order to kind of really look at your body's ability from a kind of Central Central. To, you know, to recover and how well does that kind of track in line with the load that you're doing? So, I would always try and try and look at the the training load that you've done in the build-up to the recovery period and really kind of be objective about the way in which you kind of try to match or try to compare two types. You know, to recovery days when compared to one another, I think. If you doing the the kind of Basics, right? Getting you a nutrition dialed in. So on recovery days, making sure you're getting protein every three to four hours. H staying hydrated. And you know, kind of replenishing any carbohydrates that were depleted, sleep is obviously super important. So can you get a measure on how well you slept, or how, well you can sleep, maybe the day after or the night of a recovery day? What's your kind of total sleep in that recovery period? Does that change with how big the load was coming into it for example and kind of doing those Basics, right? Will really put you in a good place to try and figure out, you know where there are potential? Improvements for your recovery process."

Increasing cholesterol may not be beneficial for long-term health, and it is important to stay within the recommended daily amounts of fat, particularly saturated fats.
 
Transcript: "From a nutrition perspective and increasing your cholesterol is actually not necessarily going to be a good thing, increasing more fats as well, that kind of depends on what you're doing. Maybe if you will really trying to specifically train for something like an ultra endurance event, that could be a need for it. But generally speaking staying within the recommended daily amounts of fat, particularly saturated fats is going to be beneficial for long-term health."