Recovery Nutrition

Ilana Katz MS, RD, LD

Recovery after training is defined as a reconstruction phase where muscle glycogen (the stored form of glucose) repletion, protein synthesis, and muscle repair and gains occur. The recovery phase begins immediately after exercise ends. Rehydration, refueling, and rest facilitate the recovery process. Athletes benefit most when they take full advantage of opportunities to recharge in this phase. Training without adequate recovery wastes time and energy.

Proper nutrition during the recovery period is essential for rapid and effective adaptation to the stress of intense exercise. Depending on its metabolic needs at any given time, muscle can be directed to produce and replenish muscle glycogen or synthesize muscle protein. Each one of these operations requires different types of nutrients. Delivering the right nutrient mixture to the muscles at the right time, can greatly enhance recovery from exercise and improve muscle growth, strength, and power. Glycogen (stored form of glucose) is available in limited amounts in the muscles. Therefore recovery nutrition focuses on maximizing this storage capacity.

The enzyme responsible for storing glycogen is elevated after exercise. It is elevated within 30 minutes post-exercise, and remains above normal levels up to 24 hours later. Timing is thus of the essence.

Carbohydrates and Protein:

An adequate amount of carbohydrates as soon after exercise as possible ensures glycogen restoration. Adding some protein to the recovery meal or snack (10 - 20 grams) will not only enhance glycogen storage capacity, but it will also aid in muscle recovery.

For maximum muscle glycogen recovery:

Consume half a gram of carbohydrate per pound of body weight plus 10 - 20 grams of protein within 30 minutes after exercising. The following calculation can be to figure out how much is an adequate amount of carbohydrate for the individual:

Body Weight (lb.) x 0.5 g/lb = _____ g of Carbohydrate

Both liquid carbohydrate, in the form of concentrated-carbohydrate drinks (which have the added benefit of providing hydration), and solid carbohydrate adequately refuel the body after exercise. Emphasizing higher-glycemic carbohydrate sources (such as concentrated-carbohydrate drinks, bananas and potatoes) immediately after working out, stimulate the release of insulin more quickly, further aiding in the recovery timing.

For a sample list of carbohydrate-rich foods and their gram capacity, see table 1. Find a combination of foods you like from the list that equals the grams of carbohydrates you figured from above.

Fat

Sports nutrition research now recognizes that body fat oxidation characteristic of endurance events is derived almost exclusively from triglyceride fat stored within the muscle. Therefore,

in order to restore muscle triglycerides after training, athletes should eat more fat than is obtained in an extremely low-fat diet. However, it is not known how much dietary fat is optimal for recovery from exercise, and it is not clear if diets aimed at triglyceride adaptation significantly improve performance. Therefore, athletes are generally advised to eat 50-100 grams of ‘healthy' or essential fats each day (~1g fat/kg body weight). For healthy fats, see table 2.

Hydration and Mineral Restoration

Complete rehydration requires sufficient sodium and potassium replacement and extra water intake above that which is lost in sweat and urine during exercise. The most effective method for rehydration after exercise is to drink large volumes of fluids and eat meals that contain sufficient salt. When athletes drink without eating salty foods for the two hours after exercise, a significant portion (25-50%) of what they drink will be excreted as urine. Sports drinks consumed after exercise has the highest retention of fluid (60-75%) compared to caffeinated beverages (50-60%) or water (60-70%).

Carbohdrate Rich Foods