Recovery Nutrition - Facts


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Melissa Arkinsall, Robin Brew Sports\' Nutritional specialist, shares her knowledge of energy replacement strategies.

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  • Recovery Nutrition - Facts

    1. 1. RECOVERY NUTRITION The harder you train, the harder you need to recover! Melissa Arkinsall BSc (Hon) SRD, ASD
    2. 2. Why are recovery strategies vital to performance? <ul><li>Training + Recovery = Super-compensation </li></ul><ul><li>Training + Inadequate Recovery = Performance reduction, Illness, Injury, Burnout </li></ul><ul><li>Faster recovery = potential for more frequent, quality training and thus improved race performance! </li></ul>
    3. 3. Adaptation to training occurs during recovery. <ul><li>Key aims of post-exercise nutrition: </li></ul><ul><li>Rehydration. </li></ul><ul><li>To replenish electrolytes. </li></ul><ul><li>To refill carbohydrate stores. </li></ul><ul><li>To provide protein for muscle repair. </li></ul><ul><li>To provide antioxidants to reduce cellular damage. </li></ul>
    4. 4. The cost of a hard workout <ul><li>1000-3500ml water </li></ul><ul><li>5g Sodium Chloride (salt) </li></ul><ul><li>150-250g muscle glycogen </li></ul><ul><li>50g liver glycogen </li></ul><ul><li>50-100g Intramuscular triglycerides </li></ul><ul><li>50g Adipose tissue. </li></ul><ul><li>( Edward F. Coyle, Ph.D. The University of Texas at Austin ) </li></ul><ul><li>In 2 hour workout may use 200-300g glycogen, but can only absorb about 60g carbohydrate / hour. </li></ul><ul><li>Therefore recovery strategies required to makeup the deficit. </li></ul>
    5. 5. Common mistakes in recovery <ul><li>Drinking plenty during exercise but not enough once you finish. </li></ul><ul><li>X Ongoing loses, dehydration impairs glycogen storage, risk of heat illness. </li></ul><ul><li>Failing to start refuelling / rehydrating soon enough </li></ul><ul><li>X Waiting 2 hours before eating, reduces carbohydrate replenishment by 50%. </li></ul><ul><li>Reduced eating / drinking in final hour of a long cycle ride. </li></ul><ul><li>X Recovery starts on the bike!!! </li></ul>
    6. 6. <ul><li>4. Drinking large volumes of electrolyte-free fluids during / after a race. </li></ul><ul><li>x Dilution of blood = diuretic effect! </li></ul><ul><li>5. Drinking alcohol before rehydrating and refuelling!!! </li></ul><ul><li>x Alcohol is a diuretic, interferes with glycogen </li></ul><ul><li>storage and increases inflammation </li></ul><ul><li>5. Too much fat or protein in recovery meals. </li></ul><ul><li>x Displaces carbohydrate, slows delivery of fuel to muscles </li></ul>
    7. 7. Solutions. <ul><li>Pack a kitbag snack / recovery drink containing 75-100g of carbohydrate and at least 1L fluid. </li></ul><ul><li>Consume this within 15-30 mins. </li></ul><ul><li>Eat moderate-sized snack every 2 hours for 4-6 hours after exercise. </li></ul><ul><li>High GI carbohydrates, low in fat (<3g per 100g), small amount of protein. </li></ul><ul><li>Recovery drinks as effective as food. </li></ul>
    8. 8. Other points to remember: <ul><li>Include electrolytes in a recovery drink or a little salt in a meal. </li></ul><ul><li>Palatability important - if appetite poor post race. try: </li></ul><ul><li>Liquids e.g. low fat chocolate milk, meal replacement drinks (commercial or homemade) </li></ul><ul><li>In hot weather pack a bottle half ice, half orange juice to keep cool. </li></ul><ul><li>In cold weather a flask of tea / soup </li></ul><ul><li>Easy to eat foods e.g. cereal bars, bananas, fruit cubes, sandwiches, pretzels. </li></ul>
    9. 9. What and how much? <ul><li>50-100g carbohydrate depending on body size at 15-30min and repeat at 2 hours to maximise glycogen storage. </li></ul><ul><li>High GI carbs plus a small amount of protein and drink : </li></ul><ul><li>Ham sandwich and diluted fruit juice. </li></ul><ul><li>Egg on toast plus water / squash. </li></ul><ul><li>Bagels / crumpets with peanut butter and water. </li></ul><ul><li>¼ - ½ Malt loaf and a yogurt drink. </li></ul><ul><li>Large bowl rice pudding plus glass of juice. </li></ul><ul><li>Fruit salad and yogurt with 1-2 cereal bars. </li></ul><ul><li>Flaked cereal with a ripe bananas and milk. </li></ul><ul><li>500-750ml carbohydrate / electrolyte sports drink. </li></ul><ul><li>Fruit smoothie and pretzels (sodium / potassium). </li></ul><ul><li>Handful of jelly beans or raisins and isotonic drink. </li></ul><ul><li>Rice with a small serve of chicken and vegetables. </li></ul><ul><li>3-5 Rice cakes with honey or Yeast extract and sports drink. </li></ul><ul><li>Baked potato with tuna and sweetcorn, glass water. </li></ul><ul><li>Low fat chocolate milkshake. </li></ul>