The document emphasizes the importance of recovery nutrition for athletes, highlighting that effective recovery can enhance training and performance. It details key aims for post-exercise nutrition, such as rehydration, replenishing glycogen stores, and providing protein for muscle repair, while also pointing out common recovery mistakes. Recommendations include consuming a recovery snack with carbohydrates and fluids within 15-30 minutes after exercise and making adjustments based on hydration and nutritional needs.

1. RECOVERY NUTRITION The harder you train, the harder you need to recover! Melissa Arkinsall BSc (Hon) SRD, ASD

2. Why are recovery strategies vital to performance? Training + Recovery = Super-compensation Training + Inadequate Recovery = Performance reduction, Illness, Injury, Burnout Faster recovery = potential for more frequent, quality training and thus improved race performance!

3. Adaptation to training occurs during recovery. Key aims of post-exercise nutrition: Rehydration. To replenish electrolytes. To refill carbohydrate stores. To provide protein for muscle repair. To provide antioxidants to reduce cellular damage.

4. The cost of a hard workout 1000-3500ml water 5g Sodium Chloride (salt) 150-250g muscle glycogen 50g liver glycogen 50-100g Intramuscular triglycerides 50g Adipose tissue. ( Edward F. Coyle, Ph.D. The University of Texas at Austin ) In 2 hour workout may use 200-300g glycogen, but can only absorb about 60g carbohydrate / hour. Therefore recovery strategies required to makeup the deficit.

5. Common mistakes in recovery Drinking plenty during exercise but not enough once you finish. X Ongoing loses, dehydration impairs glycogen storage, risk of heat illness. Failing to start refuelling / rehydrating soon enough X Waiting 2 hours before eating, reduces carbohydrate replenishment by 50%. Reduced eating / drinking in final hour of a long cycle ride. X Recovery starts on the bike!!!

6. 4. Drinking large volumes of electrolyte-free fluids during / after a race. x Dilution of blood = diuretic effect! 5. Drinking alcohol before rehydrating and refuelling!!! x Alcohol is a diuretic, interferes with glycogen storage and increases inflammation 5. Too much fat or protein in recovery meals. x Displaces carbohydrate, slows delivery of fuel to muscles

7. Solutions. Pack a kitbag snack / recovery drink containing 75-100g of carbohydrate and at least 1L fluid. Consume this within 15-30 mins. Eat moderate-sized snack every 2 hours for 4-6 hours after exercise. High GI carbohydrates, low in fat (<3g per 100g), small amount of protein. Recovery drinks as effective as food.

8. Other points to remember: Include electrolytes in a recovery drink or a little salt in a meal. Palatability important - if appetite poor post race. try: Liquids e.g. low fat chocolate milk, meal replacement drinks (commercial or homemade) In hot weather pack a bottle half ice, half orange juice to keep cool. In cold weather a flask of tea / soup Easy to eat foods e.g. cereal bars, bananas, fruit cubes, sandwiches, pretzels.

9. What and how much? 50-100g carbohydrate depending on body size at 15-30min and repeat at 2 hours to maximise glycogen storage. High GI carbs plus a small amount of protein and drink : Ham sandwich and diluted fruit juice. Egg on toast plus water / squash. Bagels / crumpets with peanut butter and water. ¼ - ½ Malt loaf and a yogurt drink. Large bowl rice pudding plus glass of juice. Fruit salad and yogurt with 1-2 cereal bars. Flaked cereal with a ripe bananas and milk. 500-750ml carbohydrate / electrolyte sports drink. Fruit smoothie and pretzels (sodium / potassium). Handful of jelly beans or raisins and isotonic drink. Rice with a small serve of chicken and vegetables. 3-5 Rice cakes with honey or Yeast extract and sports drink. Baked potato with tuna and sweetcorn, glass water. Low fat chocolate milkshake.