Recovery for Running

Preview:

DESCRIPTION

Summary sheet for recovery - Summary of Royal Parks Workshop 3

Citation preview

Summary: Nutrition and Hydration =

mçëí=`çãéÉíáíáçå=eóÇê~íáçåW=

• fÑ=óçì=~êÉ=íê~áåáåÖ=çê=ÅçãéÉíáåÖ=ïáíÜáå=S

U=Ü=çÑ=óçìê=ÉñÉêÅáëÉ=ëÉëëáçåI=êÉéäÉåáëÜ=

NRMB=çÑ=íÜÉ=ÑäìáÇ=óçì=Ü~îÉ=äçëí=~ë=ëïÉ~í=

EmêÉJéçëí=ïÉáÖÜáåÖ=ãÉíÜçÇFK=

• açåÛí=ÑçêÖÉí=ÉäÉÅíêçäóíÉë

áåÅêÉ~ëáåÖ=íÜÉ=ÇêáîÉ=íç=Çêáåâ=~åÇ=ÜÉäéáåÖ=íç=êÉí~áå=íÜÉ=ÑäìáÇ=óçì=~êÉ=ÇêáåâáåÖK

• ^=ëéçêíë=ÇêáåâI=~=ëã~ää=~ãçìåí=çÑ=ë~äí=~ÇÇÉÇ=íç=~=ãÉ~ä=çê=~=ë~äí

ëìÅÜ=~ë=éêÉíòÉäë=ïáíÜ=ï~íÉê=ïáää=~ää=Çç=íÜÉ=àçÄK

mçëí=`çãéÉíáíáçå=kìíêáíáçåW=

• fÑ=óçì=åÉÉÇ=íç=êÉÅçîÉê=èìáÅâäó=Ñêçã=á

Å~êÄçÜóÇê~íÉ=E`elF=~ë=ëççå=~ë=éçëëáÄäÉ=~ÑíÉê=óçìê=ÉîÉåíK=eáÖÜ=df=ÑççÇë=ëìÅÜ=

~ë=Ñêìáí=àìáÅÉI=íç~ëí=~åÇ=à~ã=çê=àÉääó=ÄÉ~åë=~êÉ=ÉÑÑáÅáÉåí=~í=êÉéäÉåáëÜáåÖ=ãìëÅäÉ=

ÖäóÅçÖÉå=ëíçêÉëK=

• fÑ=óçì=Ü~îÉ=äçåÖÉê=íç=êÉÅçîÉê=Ñêçã=óçìê=ëÉëëáçåI=

ãçêÉ=áãéçêí~åí=íÜ~å=íÜÉ=íáãáåÖK

• b~í=úOM=Ö=çÑ=éêçíÉáå=ïáíÜáå=PM

Ñ~Åáäáí~íÉ=íê~áåáåÖ=~Ç~éí~íáçåëK=qÜÉ=ëéÉÅáÑáÅ=~ãçìåí=ïáää=ÇÉéÉåÇ=çå=óçìê=

ãìëÅäÉ=ã~ëë=Eëã~ää=ÑÉã~äÉ

• jáäâ=éêçíÉáåë=~êÉ=áÇÉ~ä=ÄÉÅ~ìëÉ=íÜÉó=Åçåí~áå=~=ÜáÖÜ

ÅçåíÉåíI=ïÜáÅÜ=~ééÉ~êë=íç=Ü~îÉ=ÜáÖÜ=~å~ÄçäáÅ=éêçéÉêíáÉëK

• `çãÄáå~íáçåë=çÑ=`el=

~=ÅÜáÅâÉåLíìå~=ë~åÇïáÅÜ=C=~=éáÉÅÉ=çÑ=ÑêìáíI=

iìÅçò~ÇÉ=oÉÅçîÉêóI=~=à~ÅâÉí=éçí~íç=

• fÑ=íÜÉêÉ=~êÉ=O=Ç~óë=çÑ=ÅçãéÉíáíáçåI=ã~âÉ=ëìêÉ=óçì=ÅçåëìãÉ=

~=åìíêáÉåíJêáÅÜ=Å~êÄçÜóÇê~íÉ

ãìëÅäÉ=ÖäóÅçÖÉå=äÉîÉä

dÉåÉê~ä=^ÇîáÅÉW=

• mä~å=~ÜÉ~Ç=~åÇ=ÄêáåÖ=éçëí=ÅçãéÉí

ïáíÜ=óçì=ÄÉÅ~ìëÉ=óçì=Å~ååçí=êÉäó=çå=íÜÉ=îÉåìÉ=íç=éêçîáÇÉ=

åìíêáíáçìë=ÑççÇë=íç=ëìáí=óçìê=áåÇáîáÇì~ä=

êÉÅçîÉêó=Ä~êëI=Ñêìáí=~åÇ=ë

~åÇ=Å~å=éêçîáÇÉ=óçì=ïáíÜ=íÜÉ=åìíêáÉåíë=óçì=åÉÉÇ=íç=êÉÅçîÉê=éêçéÉêäóK

• aáëÅìëë=óçìê=åìíêáíáçå=éä~å=ÑçääçïáåÖ=ÅçãéÉíáíáçå

~åÇ=ïÜ~í=ÑÉäí=ÅçãÑçêí~ÄäÉ=EÄÉÑçêÉI=ÇìêáåÖ

and Hydration for Recovery

=

fÑ=óçì=~êÉ=íê~áåáåÖ=çê=ÅçãéÉíáåÖ=ïáíÜáå=SJ

U=Ü=çÑ=óçìê=ÉñÉêÅáëÉ=ëÉëëáçåI=êÉéäÉåáëÜ=

NRMB=çÑ=íÜÉ=ÑäìáÇ=óçì=Ü~îÉ=äçëí=~ë=ëïÉ~í=

éçëí=ïÉáÖÜáåÖ=ãÉíÜçÇFK==

açåÛí=ÑçêÖÉí=ÉäÉÅíêçäóíÉë>=`çåëìãáåÖ=ëçÇáìã=ïáää=~áÇ=êÉÜóÇê~íáçå=Äó=

ç=Çêáåâ=~åÇ=ÜÉäéáåÖ=íç=êÉí~áå=íÜÉ=ÑäìáÇ=óçì=~êÉ=ÇêáåâáåÖK

^=ëéçêíë=ÇêáåâI=~=ëã~ää=~ãçìåí=çÑ=ë~äí=~ÇÇÉÇ=íç=~=ãÉ~ä=çê=~=ë~äíó=ëå

ïáíÜ=ï~íÉê=ïáää=~ää=Çç=íÜÉ=àçÄK=

=

fÑ=óçì=åÉÉÇ=íç=êÉÅçîÉê=èìáÅâäó=Ñêçã=áåíÉåëÉ=ÉñÉêÅáëÉI=ÅçåëìãÉ=úN=ÖLâÖ_j=çÑ=

~ë=ëççå=~ë=éçëëáÄäÉ=~ÑíÉê=óçìê=ÉîÉåíK=eáÖÜ=df=ÑççÇë=ëìÅÜ=

íç~ëí=~åÇ=à~ã=çê=àÉääó=ÄÉ~åë=~êÉ=ÉÑÑáÅáÉåí=~í=êÉéäÉåáëÜáåÖ=ãìëÅäÉ=

fÑ=óçì=Ü~îÉ=äçåÖÉê=íç=êÉÅçîÉê=Ñêçã=óçìê=ëÉëëáçåI=íÜÉ=~ãçìåí=óçì=ÅçåëìãÉ=áë=

ãçêÉ=áãéçêí~åí=íÜ~å=íÜÉ=íáãáåÖK=

OM=Ö=çÑ=éêçíÉáå=ïáíÜáå=PMJSM=ãáå=éçëíJÉñÉêÅáëÉ=íç=êÉé~áê=ãìëÅäÉ=

Ñ~Åáäáí~íÉ=íê~áåáåÖ=~Ç~éí~íáçåëK=qÜÉ=ëéÉÅáÑáÅ=~ãçìåí=ïáää=ÇÉéÉåÇ=çå=óçìê=

ãìëÅäÉ=ã~ëë=Eëã~ää=ÑÉã~äÉ=úNR=Ö=L=ä~êÖÉ=ã~äÉ=~OMJOR=ÖFK=

~ä=ÄÉÅ~ìëÉ=íÜÉó=Åçåí~áå=~=ÜáÖÜ=äÉìÅáåÉ=

I=ïÜáÅÜ=~ééÉ~êë=íç=Ü~îÉ=ÜáÖÜ=~å~ÄçäáÅ=éêçéÉêíáÉëK=

=E[RM=ÖF=~åÇ=éêçíÉáå=ENRJOM=ÖF=áåÅäìÇÉ=

ÅÜáÅâÉåLíìå~=ë~åÇïáÅÜ=C=~=éáÉÅÉ=çÑ=ÑêìáíI=RMM=ãä=

~=à~ÅâÉí=éçí~íç=C=OMM=Ö=Ä~âÉÇ=ÄÉ~åëK=

fÑ=íÜÉêÉ=~êÉ=O=Ç~óë=çÑ=ÅçãéÉíáíáçåI=ã~âÉ=ëìêÉ=óçì=ÅçåëìãÉ=

êáÅÜ=Å~êÄçÜóÇê~íÉJÄ~ëÉÇ=ÉîÉåáåÖ=ãÉ~ä=íç=ÉåëìêÉ=óçìê

ãìëÅäÉ=ÖäóÅçÖÉå=äÉîÉäë=~êÉ=íçééÉÇ=ìé=Ñçê=íÜÉ=åÉñí=Ç~óK=

mä~å=~ÜÉ~Ç=~åÇ=ÄêáåÖ=éçëí=ÅçãéÉíáíáçå=ëå~Åâë=~åÇ=Çêáåâë=

ÄÉÅ~ìëÉ=óçì=Å~ååçí=êÉäó=çå=íÜÉ=îÉåìÉ=íç=éêçîáÇÉ=

åìíêáíáçìë=ÑççÇë=íç=ëìáí=óçìê=áåÇáîáÇì~ä=åÉÉÇëK=mçïÇÉêÉÇ=ÇêáåâëI=

êÉÅçîÉêó=Ä~êëI=Ñêìáí=~åÇ=ë~åÇïáÅÜÉë=~êÉ=éÉêÑÉÅí=Ñçê=íÜÉ=âáí=Ä~Ö=

~åÇ=Å~å=éêçîáÇÉ=óçì=ïáíÜ=íÜÉ=åìíêáÉåíë=óçì=åÉÉÇ=íç=êÉÅçîÉê=éêçéÉêäóK

aáëÅìëë=óçìê=åìíêáíáçå=éä~å=ÑçääçïáåÖ=ÅçãéÉíáíáçåÓ=ïÜ~í=ïçêâÉÇI=

~åÇ=ïÜ~í=ÑÉäí=ÅçãÑçêí~ÄäÉ=EÄÉÑçêÉI=ÇìêáåÖ=~åÇ=~ÑíÉêFK=

úNR

ïáää=~áÇ=êÉÜóÇê~íáçå=Äó=

ç=Çêáåâ=~åÇ=ÜÉäéáåÖ=íç=êÉí~áå=íÜÉ=ÑäìáÇ=óçì=~êÉ=ÇêáåâáåÖK=

ó=ëå~Åâ=

åíÉåëÉ=ÉñÉêÅáëÉI=ÅçåëìãÉ=úN=ÖLâÖ_j=çÑ=

~ë=ëççå=~ë=éçëëáÄäÉ=~ÑíÉê=óçìê=ÉîÉåíK=eáÖÜ=df=ÑççÇë=ëìÅÜ=

íç~ëí=~åÇ=à~ã=çê=àÉääó=ÄÉ~åë=~êÉ=ÉÑÑáÅáÉåí=~í=êÉéäÉåáëÜáåÖ=ãìëÅäÉ=

íÜÉ=~ãçìåí=óçì=ÅçåëìãÉ=áë=

ÉñÉêÅáëÉ=íç=êÉé~áê=ãìëÅäÉ=~åÇ=

Ñ~Åáäáí~íÉ=íê~áåáåÖ=~Ç~éí~íáçåëK=qÜÉ=ëéÉÅáÑáÅ=~ãçìåí=ïáää=ÇÉéÉåÇ=çå=óçìê=

Ä~ëÉÇ=ÉîÉåáåÖ=ãÉ~ä=íç=ÉåëìêÉ=óçìê=

mçïÇÉêÉÇ=ÇêáåâëI=

~åÇ=Å~å=éêçîáÇÉ=óçì=ïáíÜ=íÜÉ=åìíêáÉåíë=óçì=åÉÉÇ=íç=êÉÅçîÉê=éêçéÉêäóK=

ïÜ~í=ïçêâÉÇI=ïÜ~í=ÇáÇåÛí=

500 ml 300 g

200 g

úNRJOM=Ö=éêçíÉáå=áåW=

Recommended