Recovery Nutrition

Recovery Nutrition

24 April 2017, 6:00AM
Caroline Worth

There is little doubt that recovery nutrition is vital for maximising performance in your chosen sport – it can be the difference between an average race or achieving a PB. 

While it is important that post-exerise nutrition is individualised to each athlete’s requirements and training programme, there are general guidelines which are useful for all athletes.

Recovery nutrition can be categorised by the ‘Three Rs’. The first is often overlooked but is just as important as the others - rehydration. The body needs to be fully rehydrated to recover from exercise.

The second is refuel. Carbohydrate is essential to replenish the glycogen stores of the muscles.

The final aspect of recovery nutrition is repair. We need adequate protein intake to fulfil this final element to ensure full muscle recovery. The importance of protein can be overlooked in endurance sports. Many think muscle damage only occurs when training with weights, but the truth is muscle damage can occur even during a run.

So how do we achieve the ‘Three Rs’? Replacing lost fluid should begin as soon as possible. After a workout, start sipping on fluids in small amounts straight away. If consumed in large amounts too quickly the likelihood is to stimulate urine production rather than rehydrate your body. If you are very dehydrated it may take 24-48 hours to achieve complete rehydration. Keep drinking little and often until urine is a pale straw colour, this is a good indication of hydration. Another easy measure is to weigh yourself pre and post training sessions. For every 0.5kg lost, replace with 600-750ml of fluid. To aid hydration, salty fluids or an electrolyte drink may also be necessary.

Refuelling with carbohydrate and protein is important, however knowing when to do this can be tricky. Muscles are more responsive to refuelling within the first 60-90 minutes after exercise, but the importance of this will depend on other factors, such as when your next training session is scheduled. If you have a second training session later the same day, then refuelling as soon as possible becomes a priority. If it is your only session for the day, refuelling adequately at your next meal may be sufficient. To ensure adequate repair and adaptation of muscles it is important to combine carbohydrate and protein.

"To ensure adequate repair and adaptation of muscles it is important to combine carbohydrate and protein together in the recovery snack or meal. This will promote sufficient refuelling of glycogen stores plus promote muscle repair."

together in the recovery snack or meal. This will promote sufficient refuelling of glycogen stores plus promote muscle repair. Research has shown that combining the two macronutrients in a ratio of 4:1 (carbohydrate:protein) will produce the best insulin response. Insulin is an important hormone that regulates the uptake of carbohydrate and amino acids (protein) into the muscle and liver cells. The more insulin present, the faster the transport of carbohydrate and amino acids to replenish hard working muscles. 

Great, but what should I actually eat??! An ideal recovery meal or snack should:
• Include a source of fluid and or electrolytes for rehydrating
• Be a good source of high quality carbohydrate for refuelling
• Include a lean protein to promote muscle repair There is no one ‘ultimate’ recovery option. It should be something that you enjoy, is easy to prepare and fulfils the three objectives discussed. Dairy based foods are a good starting point, such as low fat flavoured milks, smoothies, fruit yoghurts or milkshakes. These are ideal as they provide fluid, electrolytes, protein and carbohydrate along with essential minerals such as calcium and magnesium. They are also easy to consume quickly after exercise when many people do not feel like eating solid foods.
Other ideas include:
• Fruit and yoghurt
• Lean chicken and salad sandwich/filled roll or wrap
• Bowl of muesli with milk/yoghurt and fruit
• Tin of tuna with crackers and fruit
• Pasta and lean beef bolognaise sauce.

For individualised advice contact a Registered Dietitian.

Originally published in New Zealand Triathlon & Multisport Issue 106, October 2016.
 

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