Track & Field

Optimize your workout recovery with nutrition and sleep

Hey there, this is a great question. For me, the two most important things for recovery after a workout are nutrition and sleep. Starting with nutrition, you want to get something into your body 30 minutes after the workout. Typically to me, that means a protein shake mixed with water or almond milk. This is the one that I'm using right now. And I usually just drink this on my way home from practice. And then as soon as I get home, I like to make a bigger meal with a lot of protein and carbs. Really having that nutrition to replenish those stores is super important. And you want to be getting something into your body really quickly. Next is sleep. I like to get a lot of sleep after a workout, especially because I'm tired and you really want to get the most out of the workout and help your body recover and help your muscles relax. So typically for me, that means eight to nine hours, you know, the night after and the nights after that. If you have trouble sleeping, something that's been recommended to me by a nutritionist before is tart cherry juice. I like to mix this with some water and honestly it puts me right to sleep and it's really great for recovery. So hope that helps.

After a workout, the two most important things for recovery are nutrition and sleep. Nutrition should include something 30 minutes after your workout (like a protein shake) and a larger meal with lots of protein and carbs. For sleep, aim for 8-9 hours each night, and if you have trouble sleeping, consider trying tart cherry juice mixed with water.

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To recover after a workout, there are two key factors for me: nutrition and sleep. After a workout, I make sure to consume something within 30 minutes to replenish my body. Typically, I have a protein shake mixed with water or almond milk. When I get home, I prepare a larger meal that includes ample amounts of protein and carbohydrates. This nutrition helps replenish energy stores effectively. 

As for sleep, it plays a crucial role in recovery. I prioritize getting sufficient sleep, especially after a workout when my body is tired. Aim for around eight to nine hours of sleep to maximize the benefits of the workout and allow your muscles to relax and recover. If you struggle with sleep, tart cherry juice has been recommended by a nutritionist as a helpful aid. Mixing it with water has personally helped me fall asleep easily and supports recovery.

Remember, focusing on proper nutrition and getting enough sleep are key elements in facilitating post-workout recovery.

What was it like competing at New Balance Indoor Grand Prix this year?

New Balance Indoor Grand Prix: A Homecoming Triumph

Hey Melanie, thanks for your question. New Balance Indoor Grand Prix this year was incredible. It was really special to me. A lot of my family got to be there because it was right home in Boston and it was at my home track which is always fun. I feel like I had a little bit of the home court advantage and I'm just so happy that a lot of incredible athletes got to come and experience the track as well. I heard many great reviews, the stands were completely packed and the atmosphere was completely electric so hopefully we can bring that same energy next year and for years to come. But yeah, overall really great experience. I had so much fun and it was super special to me and I think that meet will hold like a big place in my heart for a while now.

New Balance Grand Prix this year was incredible, I had a lot of fun and it was special to me. It was right at home in Boston and the atmosphere was electric. I hope we can bring that same energy next year.

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Competing at this year's New Balance Indoor Grand Prix was an incredible experience for me. It held special significance as it took place in Boston, my hometown, and on my home track. Having my family there made it even more memorable. It felt like I had the home court advantage, and I was thrilled that many talented athletes were able to join and enjoy the track as well. The stands were packed, creating an electric atmosphere that garnered rave reviews. I hope we can maintain that same energy in the future editions of the event. Overall, it was a fantastic and fun experience that will hold a special place in my heart for a long time.

From Sprinter to Middle Distance Runner: My Journey

Have I ever tried sprinting? So I actually started as a sprinter. I was a 300 and 400 meter runner in high school and I totally loved it, but I don't have as much of those fast twitch muscles as the really great sprinters in the country and in the world. So I was happy to move up when I got to the collegiate level because it's really fun for me to watch, but I just can't keep up. And so I think it really provided me a strong foundation for where I am today, because I do have those fast twitch muscles when it comes to the end of a 1500 or an 800. I'm just not quite as fast as the sprinter girls.

Yes, I have tried sprinting and it provided me a strong foundation for my current running career.

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Have I tried sprinting? Actually, I started as a sprinter in high school. I ran the 300 and 400 meters, and I absolutely loved it. However, I realized that I didn't have the same level of fast-twitch muscles as the top sprinters in the country and the world. As I moved up to the collegiate level, I found it more enjoyable to watch sprinting rather than participate myself because I couldn't quite keep up. Nonetheless, my experience as a sprinter provided me with a strong foundation for where I am today. While I may not be as fast as the sprinters, I do have those fast-twitch muscles that come in handy towards the end of a 1500 or 800-meter race.

UMass Amherst: A Perfect Fit for Academic Growth

Hey Kevin, thanks for your question. So how did I end up at UMass Amherst? Well, as a senior in high school, I knew some of the things that were really important to me out of an institution were great academics, athletics, and a good support system. When I visited UMass's campus, really it checked all the boxes for me. I loved that it was a bigger campus and it had so many opportunities for academics. There was different research routes I could take, there was different extracurriculars I could do. The possibilities really seemed endless and on top of that, I loved the team and I loved the coach, so I knew that I'd really be supported there as an individual. As a 17-year-old, going away from home for the first time, that's super important and I knew that I'd have a lot of opportunity for growth there. I'm so happy I chose the institution because it's one of the best decisions I've ever made. In addition, it's in Massachusetts and I'm a Mass girl through and through, so I love that I got to attend the flagship university.

UMass Amherst checked all the boxes for me when I was making my college decision. The campus had a lot of opportunities for academics and extracurriculars, and I loved the team and coach. Plus, it's in Massachusetts and I'm a local girl.

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Hey Kevin, thanks for asking. So, how did I end up at UMass Amherst? Well, in my senior year of high school, I had certain criteria in mind for the ideal college. I was looking for a place with excellent academics, strong athletic programs, and a supportive community. When I visited UMass's campus, it immediately stood out to me. The size of the campus and the multitude of academic opportunities really appealed to me. There were various research options and a wide range of extracurricular activities to choose from. It felt like the possibilities were endless. Additionally, I connected well with the team and the coach, which was crucial for my personal growth as a 17-year-old leaving home for the first time. Choosing UMass has proven to be one of the best decisions I've ever made. Moreover, being in Massachusetts holds a special place in my heart since I'm a true Mass girl. Attending the flagship university in my home state brings me joy and pride.

Did you play any other sports in High School other than Track?

High School Soccer: The Sport I Almost Pursued

Hey Liv, so I did do one other sport in high school and that was freshman year soccer. And I thought I was decent at it and I liked it a lot, but I always found that I was the fastest one to the ball, but then once I got there I didn't really know what to do. So safe to say I think I ended up in the right sport because there's no other things involved, I just have to be the fastest one there.

He did play soccer in high school, but found that he was better suited to his current sport as all he had to do was be the fastest one to the ball.

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Yes, in high school, I also played freshman year soccer in addition to Track. While I enjoyed soccer and considered myself decent at it, I noticed that I excelled mostly in speed. However, once I reached the ball, I didn't always know what to do next. Ultimately, I believe Track was the right sport for me because it solely relies on being the fastest without any additional complexities.

What was your favorite thing about running at UMass?

UMass Running: Unforgettable Bonds and Lifelong Friendships Formed

My favorite thing about running at UMass was definitely the people and the friends that I met at that institution. I have so many friends that I still talk to every day to this day and I have a really great support system that came from that school and I'm really lucky and grateful to have that.

I'm grateful to have the friends and support system that I found while running at UMass.

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My favorite thing about running at UMass was the people and the friends I made. The friendships I formed during my time there have remained strong, and I continue to talk to many of them every day. The support system I gained from that school is invaluable, and I feel incredibly lucky and grateful to have it.

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