Friday, 8 July 2016

Chocolate chip sticky rice

Chocolate chip sticky rice

This is the Chocolate version of the thai mango sticky rice

Ingredients:
2 to 3 cups of sticky rice
1 cup of coconut milk
Stevia to taste
Dark chocolate chips



Follow sticky rice cooking method on package





Mix sticky rice, coconut milk and stevia in pot til milk evaporates.

Put half of mixture on baking pan top with chocolate chips, pour other half of mixture and let stand


Cut into squares



eat during race

Tuesday, 5 July 2016

Post Race Recovery

Post race recovery

I just finished a Spartan super and am extremely sore

Here is what I do after an intense race to speed up recovery so i can get back to training fast.

Hydration and vitamins for inflammation

After a hard race day its important to rehydrate i aim to drink 4 to 6 liters of water a day and i find my body has a lot of inflammation so on top of my regular vitamins i like to take a higher dose of curcumin, chlorella, spirulina


Curcumin
  • curcumin iz a natural anti-inflammatory
  • dramatically increases the antioxidant capacity of fhe body
  • Start using curcumin and you will notice improvement with stiffness, soreness, and overall well-being.


Chlorella
  • more than 20 vitamins found in chlorella
  • very high in protein 16g per 3 tbsp.
  • detoxifies heavy metals and toxins in the body
  • supports your immune system
  • greatly reduces oxidative stress
  • lowers blood sugar levels


Spirulina
  • high in protein
  • contains omega3, 6 and 9
  • high in iron and calcium


Foam rolling and Stretching
I like to foam roll before i stretch i find it warms up the muscles. I like to start with a softer roller then move my way up to a harder one.
Benefits of foam rolling
  • helps you recover faster
  • improves mobility and flexibility
  • removes lactic acid to aid recovery

you can buys these foam rollers on amazon
After rolling i move on to stretching

Stretching is good for
  • relief from pain
  • increased flexibility
  • better range of motion of the joints
  • greater circulation of blood to various parts of the body
  • relaxation and stress relief
  • enhanced muscular coordination

After stretching i hop in an Epsom salt bath
  • Eases stress and relaxes the body
  • Relieves pain and muscle cramps
  • Helps muscles and nerves function properly
  • Eliminates toxins from the body

After my bath i apply Rock sauce from Rocktape on all my sore muscles
Just before bed I take zinc magnesium b6 an effective supplement for enhancing muscle recovery, boosting muscle size and strength.