Jun 24, 2026 · 19 min · 9 segments
The recovery industry has convinced athletes that better recovery requires more products, more technology, and more spending. But the evidence tells a different story. In this episode, CTS Coaching…
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This is the single most powerful recovery intervention available to any athlete, and it is completely free.
During sleep, your body releases growth hormone, repairs damaged tissue, restores neuromuscular function, replenishes glycogen, and regulates immune function.
Now, for athletes, the target is eight to nine hours, and practical steps that are actually supported by evidence are consistent sleep and wake times, a dark and cool room, and no screens in the hour before bed, and no alcohol close to bedtime.
Alcohol destroys sleep architecture, so you may fall asleep faster, but you're not recovering the way that you think you are.
Caloric adequacy is the foundation here, and eating enough on hard training days is the primary nutritional challenge for ultrarunners training at higher volumes.
Protein drives muscle protein synthesis and repair, and according to the ISSN position stand on ultrarunning nutrition, you should take one point six to two point two grams of protein per kilogram of body weight.
Now, carbohydrate restores glycogen, which is the primary fuel depleted in endurance training.
So know your sweat rate at given temperatures or weigh yourself before and after long sessions to calculate how much you need to replace.
Your post-run fluid or meal should contain sodium to allow fluid to actually be retained and used.
This is the single most powerful recovery intervention available to any athlete, and it is completely free.
During sleep, your body releases growth hormone, repairs damaged tissue, restores neuromuscular function, replenishes glycogen, and regulates immune function.
Now, for athletes, the target is eight to nine hours, and practical steps that are actually supported by evidence are consistent sleep and wake times, a dark and cool room, and no screens in the hour before bed, and no alcohol close to bedtime.
Alcohol destroys sleep architecture, so you may fall asleep faster, but you're not recovering the way that you think you are.
Caloric adequacy is the foundation here, and eating enough on hard training days is the primary nutritional challenge for ultrarunners training at higher volumes.
Protein drives muscle protein synthesis and repair, and according to the ISSN position stand on ultrarunning nutrition, you should take one point six to two point two grams of protein per kilogram of body weight.
Now, carbohydrate restores glycogen, which is the primary fuel depleted in endurance training.
So know your sweat rate at given temperatures or weigh yourself before and after long sessions to calculate how much you need to replace.
Your post-run fluid or meal should contain sodium to allow fluid to actually be retained and used.
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