Dean Karnazes’ Secrets and Strategies for Recovery

Rest Days – Never!
Tapering – Don’t do it!
Hard/Easy Training Days – Listen to your body!
Recovery – Active recovery is extremely important! Keep moving after races. Swim!
Crosstraining – Swimming and mountain biking.
Protein – Protein is good for endurance athletes.

• whey protein – post workout
• green pea protein
• soy protein
• Fage plain Greek yogurt
• Worldwide Pure protein shake (Trader Joe’s)
• egg whites from a carton

30-Minute Magic Window – “Thirty minutes after I finish a race or workout I have some sort of protein/carb to replenish my glycogen stores.”

• GENr8 Vitargo
• MonaVie

RecoverEASE – Use religiously for recovery. (Note: not for pre or peri workout!)
Sleep – Get 7 or more hours of sleep.
Racing – “Race more to recover faster.” “Do as many races as possible.”

Runner’s World | Dean’s Blog | Recovery
Hale College | Running | Ultramarathon Man