RECOVERY NUTRITIONRECOVERY NUTRITION

The harder you train, the The harder you train, the harder you need to recover!harder you need to recover!

Melissa Arkinsall BSc (Hon) SRD, ASD

Why are recovery strategies vital to Why are recovery strategies vital to performance?performance?

Training + Recovery = Super-Training + Recovery = Super-compensation compensation

Training + Inadequate Recovery = Training + Inadequate Recovery = Performance reduction, Illness, Performance reduction, Illness, Injury, BurnoutInjury, Burnout

Faster recovery = potential for more Faster recovery = potential for more frequent, quality training and thus frequent, quality training and thus improved race performance!improved race performance!

Adaptation to training occurs during Adaptation to training occurs during recovery.recovery.

Key aims of post-exercise nutrition:Key aims of post-exercise nutrition:

Rehydration.Rehydration.

To replenish electrolytes.To replenish electrolytes.

To refill carbohydrate stores.To refill carbohydrate stores.

To provide protein for muscle repair.To provide protein for muscle repair.

To provide antioxidants to reduce To provide antioxidants to reduce cellular damage. cellular damage.

The cost of a hard workoutThe cost of a hard workout1000-3500ml water1000-3500ml water5g Sodium Chloride (salt)5g Sodium Chloride (salt)150-250g muscle glycogen150-250g muscle glycogen50g liver glycogen50g liver glycogen50-100g Intramuscular triglycerides50-100g Intramuscular triglycerides50g Adipose tissue.50g Adipose tissue.

((Edward F. Coyle, Ph.D. The University of Texas at Austin The University of Texas at Austin))

In 2 hour workout may use 200-300g In 2 hour workout may use 200-300g glycogen, but can only absorb about 60g glycogen, but can only absorb about 60g carbohydrate / hour. carbohydrate / hour. Therefore recovery strategies required to Therefore recovery strategies required to makeup the deficit.makeup the deficit.

Common mistakes in recoveryCommon mistakes in recovery1.1. Drinking plenty during exercise but not Drinking plenty during exercise but not

enough once you finish.enough once you finish.X X Ongoing loses, dehydration impairs Ongoing loses, dehydration impairs glycogen storage, risk of heat illness.glycogen storage, risk of heat illness.

2.2. Failing to start refuelling / rehydrating Failing to start refuelling / rehydrating soon enough soon enough X X Waiting 2 hours before eating, reduces Waiting 2 hours before eating, reduces carbohydrate replenishment by 50%.carbohydrate replenishment by 50%.

3.3. Reduced eating / drinking in final hour of a Reduced eating / drinking in final hour of a long cycle ride.long cycle ride.X X Recovery starts on the bike!!!Recovery starts on the bike!!!

4. 4. Drinking large volumes of electrolyte-free Drinking large volumes of electrolyte-free fluids during / after a race.fluids during / after a race.

x Dilution of blood = diuretic effect!x Dilution of blood = diuretic effect!

5. Drinking alcohol before rehydrating and 5. Drinking alcohol before rehydrating and refuelling!!!refuelling!!!

x x Alcohol is a diuretic, interferes with Alcohol is a diuretic, interferes with glycogenglycogenstorage and increases inflammationstorage and increases inflammation

5. Too much fat or protein in recovery 5. Too much fat or protein in recovery meals.meals.

x x Displaces carbohydrate, slows delivery Displaces carbohydrate, slows delivery of fuel to musclesof fuel to muscles

Solutions.Solutions.Pack a kitbag snack / recovery drink Pack a kitbag snack / recovery drink containing 75-100g of carbohydrate and at containing 75-100g of carbohydrate and at least 1L fluid.least 1L fluid.

Consume this within 15-30 mins.Consume this within 15-30 mins.

Eat moderate-sized snack every 2 hours Eat moderate-sized snack every 2 hours for 4-6 hours after exercise.for 4-6 hours after exercise.

High GI carbohydrates, low in fat (<3g per High GI carbohydrates, low in fat (<3g per 100g), small amount of protein.100g), small amount of protein.

Recovery drinks as effective as food.Recovery drinks as effective as food.

Other points to remember:Other points to remember:Include electrolytes in a recovery drink or Include electrolytes in a recovery drink or a little salt in a meal.a little salt in a meal.Palatability important - if appetite poor Palatability important - if appetite poor post race. try:post race. try:

Liquids e.g. low fat chocolate milk, meal Liquids e.g. low fat chocolate milk, meal replacement drinks (commercial or homemade)replacement drinks (commercial or homemade)

In hot weather pack a bottle half ice, half orange In hot weather pack a bottle half ice, half orange juice to keep cool.juice to keep cool.

In cold weather a flask of tea / soup In cold weather a flask of tea / soup Easy to eat foods e.g. cereal bars, bananas, fruit Easy to eat foods e.g. cereal bars, bananas, fruit

cubes, sandwiches, pretzels.cubes, sandwiches, pretzels.

What and how much?What and how much?50-100g carbohydrate depending on body size at 15-30min and 50-100g carbohydrate depending on body size at 15-30min and repeat at 2 hours to maximise glycogen storage.repeat at 2 hours to maximise glycogen storage.

High GI carbs plus a small amount of protein and drinkHigh GI carbs plus a small amount of protein and drink::Ham sandwich and diluted fruit juice. Ham sandwich and diluted fruit juice. Egg on toast plus water / squash.Egg on toast plus water / squash.Bagels / crumpets with peanut butter and water.Bagels / crumpets with peanut butter and water.¼ - ½ Malt loaf and a yogurt drink.¼ - ½ Malt loaf and a yogurt drink.Large bowl rice pudding plus glass of juice.Large bowl rice pudding plus glass of juice.Fruit salad and yogurt with 1-2 cereal bars.Fruit salad and yogurt with 1-2 cereal bars.Flaked cereal with a ripe bananas and milk.Flaked cereal with a ripe bananas and milk.500-750ml carbohydrate / electrolyte sports drink.500-750ml carbohydrate / electrolyte sports drink.Fruit smoothie and pretzels (sodium / potassium).Fruit smoothie and pretzels (sodium / potassium).Handful of jelly beans or raisins and isotonic drink.Handful of jelly beans or raisins and isotonic drink.Rice with a small serve of chicken and vegetables.Rice with a small serve of chicken and vegetables.3-5 Rice cakes with honey or Yeast extract and sports drink.3-5 Rice cakes with honey or Yeast extract and sports drink.Baked potato with tuna and sweetcorn, glass water.Baked potato with tuna and sweetcorn, glass water.Low fat chocolate milkshake.Low fat chocolate milkshake.