Tips to improve stamina, energy, and recovery?, Starts training for triathlon

[EvahLinear]

I know it is practice and training but what else? How to enhance microcirculation for better results?

[healthyjoel]

Taking branch chain amino acid (BCAA) supplements just after workout is supposed to reduce soreness and, thus, recovery time.

[misswobble Graduate in reply to healthyjoel]

Good food would be my route to fitness. A healthy diet, sleep, hydrate, train 💪😀. Cutting out anything likely to hinder performance

Not keen on taking things to make up for lack of nutrition. Old fashioned I guess but

There is a good blog written by a young female scientist athlete which has recipes. Stephanie gaudreau.

[neuropsycsci Graduate]

Two things I can think of: interval training and cross training!

Intervals: you may be doing this already, but intervals are really great for pushing your stamina. Basically run/swim/bike a steady pace for 5 mins (60-70% effort), then do a fast interval of 5 mins (around 80-90% of your max), then do 1 min recovery and repeat. Your recovery time should be enough to get back to feeling like you can go steadily again. You can adjust these times to suit you.

Cross training: I'm assuming you're doing more than one type of exercise if you're doing a triathlon anyway, but try and find other cardio workouts to slot in occasionally. These will give your "key" muscles time to recover whilst also keeping your fitness up. (e.g. boxing is great). Importance of recovery time can't be understated for keeping you in top shape.

Nutrition has been mentioned.

Not sure if that helps but best of luck!

P.s. Just remembered, regular foam rolling and massage have helped me treat & prevent injury so much! Painful but really helps my recovery.

[misswobble Graduate]

I don't roll any inflamed tissue and keep away from my knees. I have a whopper of a bruised knee at the minute mind you 🙄

[EvahLinear]

Thanks guys. I just happen to read some science online and has anyone tried microcirculation therapy? They said it is a deoxyhemoglobin vasodilator that safely boosts circulation and helps with recovery too. I want to try it but I am not yet sure if it works, waiting for feedback.