Unlocking Peak Performance: The Vital Role of Rest and Recovery for Endurance Athletes
Karen Parnell
April 04, 2024
The Importance of Rest and Recovery for Endurance Athletes
Recovery is crucial to your body’s ability to adapt after training sessions. Training breaks your body down and recovery lets your body put itself back together, stronger, and better.
You may have heard the term “tear and repair” which may sound brutal but is a natural process in the body to build strength. When you train your muscles micro-tear and during rest your muscles repair these tears and you become stronger. Missing the rest and recovery step in your training plan will not allow your body to repair, rebuild, and strengthen.
Plus, if your training has hit a plateau, your legs are heavy, you feel sore and fatigued and maybe not sleeping well you may be overreaching (a precursor to overtraining syndrome). You are probably under recovered and not rested properly. Spot the signs early and you can reverse this spiral.
The Importance of Sleep
The most important recovery tool is sleep. Sleep debt increases the production of the stress hormone cortisol while decreasing the production of glycogen. This combination means you won’t wake up feeling ready to tackle the day’s training session.
Increasing your quality sleep time will increase your performance, lower your resting heart rate, decrease daytime lethargy, and improve your mood and cognitive functioning. Try to get more sleep, to reduce stress, increase glycogen storage, and improve your bodies’ ability to rebuild and restore muscle.
A good thing to remember is “Sleep equals Speed”.
If your plan says "rest day" then take heed and rest, repair and recover!
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The Four 'R's’ of Recovery
We are constantly looking to improve our performance and we automatically think of doing this through our training sessions and plan. However, we often forget how important the recovery process is to making performance gains.
Consuming the right nutrition during this period can help to speed up recovery and will supply your body with the building blocks needed to develop training adaptations.
1. Repair with Protein
Protein is important for recovery, and it helps to repair your muscle damage and build muscle post training. It is made up of amino acids which are the building blocks that make up our muscles. The optimal amount of protein you should aim to consume post exercise is 20-30g. Any more than this is not necessary as our bodies just can’t process it in one sitting.
Examples of foods containing 20g protein are 2 large eggs, a tin of tuna, a chicken breast, oatmeal with blueberries, a piece of salmon, a pint of milk.
After a training session or race try to re-fuel with protein within 30 minutes and certainly within 2 hours to ensure your muscles can rebuild and repair using the good quality protein you have eaten. It's always best to eat real food but if you can't and need to take a recovery shake then make sure it's from a company listed on this website below to ensure your product is not contaminated with a banned substance.
https://sport.wetestyoutrust.com/
Here's an example of a homemade vegan recovery smoothie.
If you are an older athlete then you may need more protein to recover and repair and you can find out more in this article about protein and older athletes.
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2. Refuel with Carbs
Carbohydrates are needed by your body to replenish your muscle glycogen that is used during training sessions. Your body can only store a certain amount of carbohydrates at one time in your muscles and liver. However, these stores are usually fully depleted at the end of a training session and so it is important to top them back up ready for your next session.
Aim to consume around 1.2g of carbohydrates per kilogram of body weight post exercise to optimise recovery.
For a 70kg person this would be 84g of carbohydrates, which could be a bagel (50g of Carbs) with half a large tin of baked beans (30g of Carbs).
Here's an example of a homemade date and oat energy bar which will give you around 30g of carbs per bar and 13g of protein.
Photo by Life Of Pix
3. Rehydrate with Fluid
Fluid loss during training can vary drastically between individuals depending on sweat rates, but whatever is lost needs to be replaced. Next time you are out training try weighing yourself before and after, making sure you add on the amount you drank during training.
The likelihood is you will have lost some weight, but this isn’t weight loss but just water loss. Try to then consume 150% of these losses within the first hour of recover; remember 1 kg lost is equivalent to 1 litre.
To find out how much fluid and salts you need during training sessions and on race day it’s a good idea to do a sweat test and try to replicate race date conditions when you do the test. Here are the details of how to do a sweat test.
Photo by Andrea Piacquadio
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4. Rest Days
On top of making sure you refuel and rehydrate after exercise properly you will need to take enough rest. As mentioned before rest days allow the tear and repair process to happen and make your muscles stronger and bigger. In addition, exercising may deplete your store of glycogen, a carbohydrate your body uses to fuel your workout. Rest days allow your body to stock up on those carbohydrates.
Rest also helps prevent injury. If you are training hard you may go to a session fatigued and you may unknowingly practice poor form that could lead to injury. There are also overuse injuries which is excessive exercise that stresses your muscles and tissues to the point where they may break down and damage. Regular rest, on the other hand, improves your performance.
Although it may seem counterintuitive, too much physical activity can interrupt your sleep. Working out produces cortisol and adrenaline, two hormones that boost your energy. When you have an excess of those hormones in your body, you may find it harder to enjoy a good night’s sleep. By resting, you give your body an opportunity to let those hormones return to a normal level, thereby allowing you to sleep better.
Photo by Pixabay
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What to Do on Your Rest Day
You will be pleased to know that a rest day does not mean laying on the couch and you can use your rest day productively.
You could try a gentle yoga session to increase your flexibility and mobility or try an extended deep stretching session which can take 20 to 30 minutes.
You could treat yourself to a full body massage which will stimulate the repair process and help you sleep well.
On your rest days, try storing up on muscle-repairing protein. Aim for 1.2 to 2.0 grams of protein per kilogram of body weight each day if you exercise regularly. To replenish your glycogen reserves, eat between 3 to 10 grams of complex carbohydrates per kilogram of body weight daily. Complex carbohydrates include high-fibre fruits and vegetables, whole grains, and beans.
Stay Hydrated. Even when you’re not exercising, you need plenty of water to keep the nutrients needed for muscle repair flowing throughout your body. Water also prevents muscle cramps.
Photo by Amin Sujan
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Conclusion: The Need to Rest and Recovery
Rest and recovery are indispensable pillars of endurance athlete performance. Training breaks down muscles, but it's during recovery that they rebuild stronger.
Sleep is paramount, fostering muscle repair, cognitive function, and mood stabilization.
The four 'R's—repair, refuel, rehydrate, and rest—form the backbone of effective recovery. Prioritizing protein intake, replenishing carbohydrates, staying hydrated, and embracing rest days are essential practices.
Optimal recovery doesn't mean idleness; activities like yoga or stretching can aid flexibility and relaxation. Even on rest days, maintaining proper nutrition and hydration is vital.
By honouring the balance between training and recovery, endurance athletes can not only enhance performance but also safeguard against burnout and injury. Embrace rest days as vital steps toward achieving peak athletic performance.
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
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FAQ: Rest and Recovery for Endurance Athletes
Why is rest and recovery important for endurance athletes?
Rest and recovery are crucial for endurance athletes because they allow the body to repair and rebuild muscles after intense training sessions. Without adequate rest, athletes risk overtraining, injury, and decreased performance.
How does sleep impact athletic performance?
Sleep plays a vital role in athletic performance as it facilitates muscle repair, hormone regulation, and cognitive function. Athletes who prioritize quality sleep often experience improved endurance, faster recovery, and enhanced overall performance.
What are the signs of overtraining syndrome?
Overtraining syndrome can manifest in various ways, including persistent fatigue, decreased performance, frequent illness, mood swings, and disrupted sleep patterns. It's essential for athletes to recognize these signs and adjust their training and recovery accordingly.
How can athletes optimize their recovery?
Athletes can optimize their recovery by following the four 'R's: repair with protein, refuel with carbohydrates, rehydrate with fluids, and rest adequately. Additionally, incorporating activities like yoga or stretching, maintaining proper nutrition, and prioritizing sleep can further enhance recovery.
How often should athletes incorporate rest days into their training regimen?
The frequency of rest days depends on various factors, including training intensity, individual recovery capacity, and overall fitness goals. Generally, athletes should aim for at least one or two rest days per week to allow for adequate recovery.
Can rest days be productive for athletes?
Absolutely! Rest days provide an opportunity for active recovery, such as light stretching, yoga, or low-impact activities. Additionally, focusing on proper nutrition, hydration, and quality sleep on rest days can further support recovery and performance goals.