Race, Recover, REPEAT!

This past Saturday, I found myself sprinting up the face of a mountain, diving through mud laden culverts, leaping 40 foot barriers, scaling walls and cargo nets, wading through 30,000 gallons of ice, rolling through electric wire, and bogging through 5.4 miles of forests and rough terrain. No, I was not being chased by a pack of wolves, I was merely competing in the Savage Race!

It took me 1 hour and 55 minutes to complete the course, but I am proud to be one of the 3,100 people to cross the finish line.

A pack of "Savages" crossing the finish line!

A pack of “Savages” crossing the finish line!

Following the race (and after taking two showers) I decided to treat myself to a “recovery supper.” Recovery meals are much more important than a typical meal because they help to rebuild, replenish and restore your body after an extreme workout. Below are the key elements that a proper recovery meal should contain and what I piled onto my plate following the Savage Race.

My "Recovery Supper" featuring a sirloin steak.

My “Recovery Supper” featuring a sirloin steak.

Protein:
Protein acts as a bridge between damaged tissue cells and helps to rebuild muscle.  Naturally, my choice of protein after the race was a sirloin steak. Sirloin steak is actually in the top three best proteins that you can consume after a tough work out and is likely to be the least expensive steak on a restaurant menu.

Dairy:
In order to prevent muscle breakdown, your body needs two additional types of protein that are found in dairy products: casein and whey. Chocolate milk has been said to have the same nutritional benefits as a protein shake and helps to synthesis proteins faster to help muscle cells recover more quickly. Even though I felt a little silly ordering a chocolate milk to go with my steak, it certainly couldn’t have tasted any better!

Vitamin A and Vitamin C:
After a race like the Savage, I was bound to have my fair share of cuts and bruises. Vitamin A helps to produce white blood cells, which work to fight infection. Vitamin C takes care of helping skin and flesh wounds heal quicker, in addition to repairing connective tissue and cartilage. Judging by the amount of mud I cleared away from the scrapes on my knees and elbows, I was going to need all the help I could get to heal quickly. To gain these two important vitamins, I had a bowl of carrots (for Vitamin A) and broccoli (for Vitamin C).

Carbohydrates:
Carbs are essential after a hard workout, or bodily torture in this case, because they help restore muscle glycogen that has been depleted. For me, I found this as the perfect excuse to dive into a basket of Texas Roadhouse rolls, completely guilt free!

So there you have it; your guide to the perfect recovery meal after a tough workout. Next time you find yourself in the middle of a challenging workout, or a mud pit, think about the juicy steak at the end of the tunnel!

All for the Love of Beef,
Sierra Jepsen

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