This document discusses nutrition goals and strategies for recovery after exercise. It outlines the 4 R's of recovery as refuel, repair, revitalize, and rehydrate. Refueling focuses on replenishing carbohydrate stores through foods like breads and fruit. Repair involves consuming protein within 30 minutes of exercise to promote muscle growth. Revitalizing means supporting immune function with antioxidants from fruits and vegetables. Rehydration aims to replace fluids lost through sweat by consuming fluids like water or milk. The document provides food and snack options for each goal and recommends planning recovery nutrition into daily routines.

1. RECOVERY
AFTER
EXERCISE
BY : MS. DINDA

2. OF NUTRITION RECOVERY
4 GOALS (4R'S)
REFUEL
REPAIR
REVITALIZE
REHYDRATE

3. REFUEL
REPLENISMENT OF FUEL STORES AFTER EXCERCISE
WHAT OF NUTRITION CAN REPLACE IT?
CARBOHYDRATE
PRIMARY FUEL AFTER SESSIONS
< 8 HOURS
> 8 HOURS
IF THE TIME
BETWEEN
TRAINING
SESSIONS
1-1,2 g/kgBB
e.g. : weight 40kg ->
40 g carbohydrate
can integrate their
recovery nutrition into
their usual eating pattern
REPLENISH THE MUSCLE GLYCOGEN
STORES

4. < 8 HOURS
> 8 HOURS
CARBOHYDRATE
IF THE TIME
BETWEEN
TRAINING
SESSIONS breads, cereals, pasta and rice
sport gel, sport bar, crackers, oats
The nutrients from carbohydrates and proteins
combined work as a team to help build lean
muscle and keep energy levels sustained.

5. REPAIR
Integrating some protein-rich food into the post-training snack/
meal amplifies the muscle building signals turned on by
exercise, promoting muscle repair, growth, and adaptation.
WHAT OF NUTRITION CAN REPAIR IT?
PROTEIN
DANCERS should aim for 1.4-1.6g/kg/day
As well as taking carbohydrate straight after
exercise, protein should also be replaced

6. WHAT SHOULD I EAT TO MAXIMIZE
MY RECOVERY?
Combine carbohydrate and protein in a ratio of 4-1
Carbohydrate raises insulin levels and allows the transport of protein into
muscles and cells so they can repair damage and increase muscle growth
Smoothies
oats/cornflakes, milk, fruits,
nuts

7. REHYDRATE
HOW MUCH FLUID SHOULD BE CONSUME
As sweat losses during exercise often exceed voluntary fluid
intake, fluid replacement or rehydration is necessary post-
exercise to avoid the performance implications of dehydration
Replacing fluids and electrolytes lost in sweat
If weight loss following exercise was 1 kg, 710 ml of fluid should be consumed

8. SUPPORT YOUR
IMMUNE FUNCTION
REVITALIZE
01
02
FRUITS
VEGETABLES

9. ANTIOXIDANTS
REVITALIZE
VITAMIN A, C, E
FRUITS (GUAVAS, LEMONS,
ORANGES, GRAPEFRUIT, PAPAYAS)
BRIGHTLY COLOURED FRUITS AND
VEGETABLES (TOMATOES,
SQUASH, BEETS, CARROTS,
BLUEBERRIES)

10. RECOVERY FOR HEALTH
RECOVERY AFTER EXERCISE
0 50 100 150 200 250
3-4 H
2-3 H
1-2 H
< 1 H
FLUID (WATER, MILK,
SOY MILK)
FLUID (JUICE,
SMOOTHIES, ENERGEN)
SNACKS (CRACKERS,
BREAD, OAT)
MAIN FOOD (RICE, MEAT,
VEGETABLES, NUTS, FRUITS)

11. PLANNING
PRACTICE Pick a day…maybe it’s your
busiest day of the week?
01
Write down activities you
do during the day in each
time slot
02
Identify times where you
can fit in food
03
Write down meals, snacks,
and hydration
04

12. THANK YOU

13. GAMES (SNAKES AND
LADDERS)
PLAYING
Divide into 2 groups. 1 group
consists of 5 members
01
One member from each group
becomes a counter. And put
your counter on the space that
says "start here"
02
If your counter lands on
question land, then group
members must answer the
question
03
If the question can't be
answered, then the group can't
run in the next round
04
NB : Move your counter while dancing as a ballerina,
then forward the number of spaces shown on the dice
The first player to get to the
space that says 'FINISH' is the
winner.
05