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20 Foods I Ate That FORCED My Muscle To GrowSports nutrition for optimal recovery -
Even child athletes, as young as 5 and 6 years old, are handed a snack bag after a 45 minute game of recreational soccer — even if they hardly ran on the field.
Though recovery nutrition is a popular term, the purpose of eating after exercise seems to have gotten lost in the hype. Post-exercise nutrition is extremely important for competitive athletes, but not all active people need a recovery snack or meal.
Children participating in a 45 minute to 1 hour recreational sport do not typically need a recovery nutrition snack, either. At that level, the best way to get nourishment is to go home and eat a well-balanced meal. On the other hand, athletes that engage in strenuous, exhaustive training, have multiple training sessions or competitions in the same day, or are trying to change body composition, may benefit from a recovery meal or snack.
For years, recovery nutrition recommendations were based on eating the recovery meal or snack within minutes of finishing activity.
That recommendation came after sports science researchers discovered that skeletal muscle sensitivity is heightened after strenuous activity and that muscles are able to take up and metabolize nutrients more readily within that time frame.
Eating a well-balanced meal or snack within 2 hours is adequate to promote muscle recovery. For other athletes, though, the best time to eat for recovery is immediately after exhaustive activity, or within the minute window.
Recovery nutrition is also important for novice, competitive athletes who are trying to improve performance. Remember that glycogen is stored in muscles. The more muscle mass an athlete has, the more glycogen they are likely capable of storing. Research shows that well-trained athletes have a greater glycogen storage capacity than novice or less trained athletes.
Another group of athletes that can benefit from eating a recovery snack or meal immediately after exercise are those trying to increase muscle mass, or gain weight in general. Having a small or large snack as soon as activity is finished is another opportunity to get the nutrients needed for weight gain.
One of the biggest misconceptions is that large amounts of protein are needed after exercise. Despite popular believe, the most important nutrient to include in your recovery meal or snack is carbohydrate. They play a much bigger role in recovery than most athletes realize. Carbohydrate rich foods help to replenish glycogen — the muscle fuel that was used during activity.
Protein helps to stimulate muscle protein synthesis and spare protein breakdown. That fuel comes from carbohydrates. Once your muscle glycogen stores have been replenished, the next important piece of recovery can begin- the rebuilding of muscle tissue.
Protein rich foods provide the amino acids essential to repair muscle tissue after strenuous exercise. Laboratory based studies show that muscle protein synthesis is optimized in response to exercise when high-biological protein is consumed.
Adequate refueling with carbohydrates and protein in the immediate post-workout period may support glycogen restoration and muscle protein synthesis and repair. Not to mention, overall energy.
Rehydrating after activity is a critical part of recovery. Eat a well-balanced meal or snack that provides carbohydrates, protein, some dietary fats and a wide variety of vitamins and minerals. Basically, eat a balanced, nutritious meal.
The recommendation to limit fat as part of the recovery meal serves a few purposes. For one, eating too much fat can slow down the digestion, absorption and metabolism of the carbohydrates and protein you eat with the meal. Fat also promotes feeling of fullness, which can get in the way of eating enough carbohydrates and protein.
Since the goal of recovery nutrition is rapid repletion of glycogen, you want to limit anything that slows down that process. Post-training protein shakes are a popular choice among athletes. Nutrition advice gets pretty precise for competitive athletes.
Current recommendations suggest that the recovery meal include between 1. A pound 91 kilogram athlete should consume between grams of carbohydrate. Though recommendations are based on body weight, the amount of carbohydrate consumed for recovery should consider the intensity and duration of your workout, as well as your personal goals.
Unlike carbohydrate, the amount of protein recommended as part of the recovery meal is not based on body weight. It is based on total grams and is the same for athletes all different types of athletes.
In addition to the carbohydrates, the recovery meal should include between 15 grams of protein. Last but definitely not least, is rehydration. Most athletes finish training with a fluid deficit requiring a significant amount of fluid to restore fluid balance.
The recommendation is to consume ounces of fluid for every pound lost during exercise. That works great for athletes that weigh themselves before and after activity, and know how much weight they lost. As a general guideline, drink a minimum of cups of fluid in the first minutes after exercise.
Heavy sweaters will likely need more. An easy way to get both is by drinking an electrolyte replacement beverage or a sport drink. If you prefer to drink water, incorporate some sodium rich foods into your snack or meal. A small snack one to 2 hours before exercise may also benefit performance.
It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort.
It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.
For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.
Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.
Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.
It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended.
Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.
In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.
It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.
For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.
As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance.
Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.
There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.
Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.
Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.
Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.
If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important.
Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates.
Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.
This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.
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Healthy eating.
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