One of the most overlooked aspects of successful training in the Western World is that of regeneration. Regeneration is the product of sound training and methods that help in repairing athletes to function better. Recovery (or rest) and restoration (return of energy, hormonal, or other levels) are entwined in this process, but do not provide a complete picture in and of themselves. Regeneration can be looked at as the optimized integration of these and various other factors. Regeneration in sport can also be defined as:
1. Continuous management of muscle tension, structure, and tone
2. Accelerated removal of the effects of fatigue
3. Rapid restoration of energy systems and energy substrates
4. Improved ability to renew physical activity, without wasting the athlete’s energy unnecessarily.
Hydration, nutrition, active and passive recovery methods, as well as additional supplementation can and should be optimized to enhance performance.
The Training Diary provides an area for recording these factors under “Regeneration.” Hydration status heads this section (H2O) and provides space for “IN” (or intake) and “OUT.” Intake can be recorded as an actual amount, or most usually as good or bad. Record a value you can use and understand. “Out” is simply the number of times of urination each day. A hydrated value for “out” is usually a bathroom visit five times or more each day.
A meal/nutrition log follows. Space for seven meals (or “feeding opportunities”) is included. What you eat, when you eat, and how much you eat will all affect performance and restoration. Tracking and modifying your nutritional habits to fit your needs, day-by-day and training phase-by-training phase, is key to complete restoration and your best performances. Space is provided to the right to notate what you feel you need to track. This could be as simple as good, great, or poor; or as detailed as listing some or all of protein (P), carbohydrate (C), fat (F), and/or calories for each meal or just at the end of the day. At the very least you should record your daily meals until you have a baseline for optimal regeneration to work from. General reference points for hard training and peaking are 1 gram of protein per pound of bodyweight, 3-4 grams of carbs per pound of bodyweight, and around 15% of total calories coming from fat intake. It is not so important that you hit these exact numbers (maybe not important at all), but that you understand the amounts/ratios that help to enhance your performance.
- by John Coffman, FasterSwimming.com Contributing Writer