Optimising Recovery With Post-Exercise Nutrition
The optimisation of exercise recovery is a valuable tool for every sportsperson and can literally make or break the athlete. Better recovery means increased athletic output, less risk of injury and improved performance.
As the athletic industry has grown, an influx of self-proclaimed experts have followed, which has led to the oversimplification of athletic needs and requirements in the field of recovery. In an effort to develop a one-size-fits-all approach, individual needs are unaccounted for.
Unfortunately, post-exercise nutrition is often misunderstood as many athletes view post-exercise as an excuse to consume nutrient-poor foods and beverages. Other than the unnecessary strain to the wallet, this approach can lead to malnutrition, excessive caloric intake and a failure to optimally recover.
A more sophisticated approach recognises the individuality of needs and strategizes to
Restore the body by refuelling glycogen stores and replacing fluid and electrolytes and;
Promote adaptive responses and repair by enhancing protein synthesis.
Glycogen storage is directly affected by the amount of carbohydrates consumed. Due to the metabolic changes caused by exercise, the highest rates of glycogen storage occur during the first 1-2 hours after exercise. However, researchers suggest this feeding window has less of an impact with 12 or more hours of recovery time between sessions, compared to 4-8 hours.
Due to its effect on insulin and glucose substrate, moderate to high GI foods are favoured and include foods such as rice, oatmeal and potatoes. Both solid and liquid forms of carbohydrates seem to be efficient, and their form is dependent on the individual's appetite and accessibility.
Daily carbohydrate intake varies from person to person and the form and intensity of exercise performed. For example, low-intensity exercise requires 3-5 grams (g) per kilogram (kg) of body mass, while high-intensity exercise requires 6-10 g per kg.
Sodium is an electrolyte lost in sweat that maintains the amount of water held both inside and outside the body’s cells. While the western diet is generally excessive in sodium, individuals undertaking prolonged bouts of heavy sweating, especially if they have a high sodium sweat content, must replace the amount lost to maintain hydration.
Ingestion of dietary protein post-exercise stimulates protein synthesis, inhibits protein breakdown and increases the accumulation of net protein to promote muscle repair and adaptation. Multiple studies suggest the timing of protein is less important than total protein intake.
As a general guideline, protein should be consumed up to 2 hours post-training and every 3-4 hours during the eating window to promote muscle repair, strength and adaptation.
If you are looking to boost your athletic performance using holistic approaches, consider booking an appointment with me. Together, we can explore your goals and needs to formulate a treatment plan tailored specifically to you.
