Ultramarathon Recovery Like a Pro

If you are new to ultramarathon running it won't take long before you start receiving recovery tool recommendations. When it comes to endurance training and recovery, it’s easy to get distracted by all the latest trends—compression boots, massage guns, infrared saunas, cryotherapy, and the like. But as much as those tools have their place, the real secret sauce to effective recovery lies in two much simpler things: SLEEP and DIET. Someone once said, “Diet, Exercise, and Sleep are three pillars of a healthy life” and it stuck. So there must be something to it right? Besides, have you ever seen a building being held up by one pillar? It doesn’t turn out too well and neither will putting your time and effort into exercise while skimping on your diet and sleep. As a coach I can't stress enough how RECOVERY IS JUST AS IMPORTANT AS NAILING YOUR WORKOUTS!

Let’s start with sleep. You’ve probably heard it a million times: “Sleep is when you get stronger.” Well, turns out, it’s not just a catchy saying—it’s the truth. Sleep is when your body repairs and rebuilds. During deep sleep, your muscles get a chance to recover, and hormones like growth hormone (GH) are released, which play a huge role in muscle repair and rebuilding. Several studies published in the journals such as Sports Medicine, British Journal of Sports Medicine, Medicine & Science in Sports & Exercise as well as various others found that athletes who didn’t get enough sleep (less than 8 hours a night) experienced slower recovery and poorer performance over time. So, while that fancy recovery tool might give you temporary relief, nothing beats a solid night’s sleep for true recovery of both body and mind.

Now, let’s talk about diet. Recovery isn’t just about eating anything after a long run—it’s about giving your body the right fuel at the right time. The ideal post-workout meal, within a couple hours of your workout should have a balanced ratio of protein and carbohydrates to replenish glycogen stores and kick start muscle repair. Clinical studies, like one published in the International Journal of Sport Nutrition, have shown that a 3:1 or 4:1 ratio of carbs to protein is the most effective for recovery. That means if you’re having 30g of protein, aim for about 90-120g of carbs in your post-run snack or meal. This combination helps restore glycogen, the primary fuel source for endurance events, while also providing the building blocks needed for muscle repair.

Lastly, proper hydration is critical and often overlooked. Aside from drinking your daily water amount (15.5 cups/Men & 11.5 cups/Women), electrolyte intake especially while training is essential. Being properly hydrated is essential for recovery during training as it supports nerve & muscle function, aids in reducing fatigue, preventing cramps, and promoting efficient nutrient transport for optimal recovery.

So, while all those high-tech recovery tools can be fun to try out, the real recovery magic happens when you sleep well and fuel your body properly. Focus on these two, and you’ll see your performance—and recovery—improve dramatically.

- Coach Danny

*If you are someone who has recovered from an illness/disease and has been cleared by a medical doctor to participate in endurance training I highly recommend consulting a dietician/nutritionist that specializes in endurance sports.