Sports nutrition: Eating for recovery

In JOE's latest sports nutrition article, the focus is on the intake of food and drink necessary for post-exercise recovery.

By Paul Gough (BSc MINDI)

The finish line has been crossed, the final whistle has blown, the winning shot played, or the last set in the training session completed. Should these have involved a medal winning performance or a victorious cup final, then this chapter may not be necessary. However for the vast majority of athletes, even if the immediate schedule reads ‘rest’, it is likely that another competition event or workout is looming on the horizon. Therefore, recovery should be the important item on the athlete’s agenda.

Recovery involves a complex range of processes, which include:

- Refuelling the muscles and liver of their expended energy (glycogen)
- Replace the fluids and electrolytes lost in sweat
- Allow the immune system and body to build and repair damaged muscle fibres
- Manufacture new proteins and new red blood cells

In other words, although an athlete may appear to be resting, a lot of activity is occurring within the body that is essential if peak performance is to be reached in the next match or training session. In order to facilitate optimum recovery post exercise, then follow these guidelines:

- There is a window of approximately 30 minutes post exercise when glycogen synthesis is optimal so it is important to consume a high carbohydrate snack within 30 minutes of completing a strenuous exercise session. Be organised to have suitable snacks or specialised recovery drinks at the venue for consumption after the event.
- Aim for an intake of typically 1-1.5 grams of carbohydrate per kilogram of bodyweight (typically between 50-150g of carbohydrate) immediately after exercise and approximately 0.2 grams of protein per kilogram of bodyweight (typically 10-25g protein) and repeat every two hours or until normal eating patterns have resumed.
- A daily carbohydrate intake of 5-10 grams per kilogram of bodyweight to optimise ongoing glycogen stores.
- High glycaemic foods should be the carbohydrates of choice post exercise.
- Optimise hydration (this will be covered in more detail in my next article).
- Avoid alcohol and caffeine in the post-exercise period.
- In team sports a co-ordinated recovery approach is often helpful where the management/dietitian organises the snacks and drinks.

Each of the following snacks will provide approximately 50g carbohydrate and 10g protein. Eat one to three of these portions depending on your weight to ensure speedy recovery:

- 250-400ml liquid meal replacement
- 250-400ml milk shake or smoothie
- Some sports bars (check label before consumption or consult dietitian)
- 2 large tubs of fruit yoghurt
- Bowl cereal with milk
- 200g fruit yoghurt mixed with cereal
- 2 slices of toast and beans
- 1 round of sandwich with meat filling
- Many specialised supplements will supply the adequate nutrients in liquid form which many athletes find easier. (Consult dietitian)

Next time: Hydration

Paul Gough is the founder of Peak Nutrition. For further information, more specific dietary information or to arrange a free sports nutrition presentation for your club or team, visit www.peaknutrition.ie or contact Paul at [email protected].