Recovery Nutritionand Rehydration

http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training2/recovery_nutrition

The Purpose of Recovery Nutrition

Is to:• Replenish glycogen stores• Replace the fluid and electrolytes lost in sweat• Replace muscle protein, red blood cells and other

tissues.• Allow the immune system to handle the aftermath

of exercise.– This is often help by consuming carbs and things like

vitamins C and E, glutamine, zinc and probiotics.

Factors that affect recovery plan and strategies

• How much fuel was utilised– a serious athlete may need to consume between 7-12 g of carbohydrate

per kg body weight each day (350-840 g per day for a 70kg athlete)• Extent of sweat loss

– Athletes should aim to consume 125-150% of their estimated fluid losses in the 4-6 hours after exercise

• The extent of muscle damage. Was a stimulus presented to increase muscle protein?– Consume protein within the first hour after exercise of essential amino

acids from good quality protein foods helps to promote the increase in protein rebuilding.

– Consuming carbohydrate will enhance the training adaptation and reduce muscle protein breakdown.

Supplements

• Real food should be preferred • Advantage: May be useful if time is limited.• Disadvantage: may lead to doubling up of

food needs when real food is consumed.

Sports Drinks

• Have an advantage over water in that water switches off thirst too early.

• Sports Drinks contain salt that prevents this from happening.

• Also contain carbs.

From AIS Website

Drink CHO (%) Sodium (mmol/L)Gatorade 6 18Powerade 7.6 12Endura 6 14Staminade Sport 7.5 14PB Fluid & Electrolyte Replacement

6.8 25

Food standards in Australia place restrictions on the formulation of sports drinks.  sports drinks sold in Australia are very similar in composition (see the table below).  Choose sports drinks that have 4-8% carbohydrate, 10-20 mmol/L sodium, are affordable, come in a convenient package and taste good.