Monday, March 9, 2015
EATING AND SPORT Part 3 of 3 Recovery
My final blog regarding exercise nutrition involves eating for recovery and foods that can be chosen in assisting the body in dealing with the vigorous exercise it has endured.
The nutrition goals of recovery are to rehydrate, refuel muscle and liver glycogen stores and repair muscle tissue. Requirements for recovery will vary according to the nutritional stress caused by the preceding event, the goals of the athlete and period of time before the next event.
The nutrition goals of recovery are to rehydrate, refuel muscle and liver glycogen stores and repair muscle tissue. Requirements for recovery will vary according to the nutritional stress caused by the preceding event, the goals of the athlete and period of time before the next event.
Typically athletes need to focus on replacing fluid (including electrolytes), carbohydrate and protein. Speedy intake of the post-event meal may help recovery, but overall, the individuals appetite and access to food may limit the type of foods and fluids that can be consumed.
- Immediate recovery: during the first hour after an event, athletes should aim to consume a source of carbohydrate to replace the energy use during the activity, and a source of protein to help repair muscle damage. Also, correcting fluid deficit though water and electrolytes.
- Adequate amounts of carbohydrate (1g/kg body weight) immediately after exercise, and a total of 7-10g/kg/CHO/day
- Adequate amount of protein can be anywhere from 0.8-1.5g/kg body weight depending on athletes goals.
- Adequate amounts of fluid depend on fluid losses - as previously mentioned 125-150% of fluid lost during exercise should be replaced.
- Longer term recovery: this takes place during the 24hr following an exercise session. Here the aim is to ensure a healthy diet is followed meeting requirements for both macro/micro nutrients.
- Large amounts of fruit and vegetables
- High fibre breads and cereals
- Low intake of high fat/high sugar foods
- Drink plenty of water
GI Post Exercise
Glycogen storage is influenced by both insulin and rapid supply of glucose to the body`s muscles it has been proposed that HIGH GI carbohydrate foods might enhance the post exercise refuelling of muscle glycogen. Few studies have investigated this, however the current evidence shows higher muscle glycogen resulting from high-GI choices compared with low-GI post exercise.
Examples of appropriate post-exercise snacks/meals | |
Carbohydrate-focused | Carbohydrate + protein focused |
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Many sporting events will require athletes to complete multiple times in one day. During these events, athletes should consume plenty of water and sports drinks. Regular snacks between events will also aid recovery. See previous Blog Eating During Exercise for appropriate snacks during events.
My next blog will be focussing drinks and which are the healthiest choices, once again feel free on suggest any blog topics that you may be interested in.
Russell Nassim (APD)
References:
www.sportsdietitans.com.au
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