How you nourish your body after exercise or an event IS THE MOST IMPORTANT COMPONENT OF YOUR TRAINING!! The better you re-fuel after training and games the more performance improvement you will see!
GOALS OF RECOVERY NUTRITION:
- Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost
- Replace muscle fuel (carbohydrate) utilized during practice
- Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue
- Begin nutrition recovery with a snack or meal within 15-60 minutes following practice or competition
RECOVERY FLUIDS & SNACKS
- Carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat
- Protein drink/smoothie with fruit
- Sports drink (carbohydrate, electrolyte, fluid) + sport bar (carb, protein)
- Graham crackers with peanut butter + low-fat chocolate milk + banana
RECOVERY MEALS
- Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
- Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or corn tortilla
- Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice
KEY TO RECOVERY:
Replace glucose within 15-20 MINUTES of exercise
SECRET TO SUCCESS
GET SLEEP! In order for your muscles to fully recover, you must get an
adequate amount of sleep. A majority of muscle tissue growth and repair
occurs during a deep sleep.
ALCOHOL & ATHLETIC PERFORMANCE
Many competitive athletes want to maintain a social life during their season, which may include consuming alcoholic beverages.
It is important that you don’t compromise training or competition goals and still have a good time.
CONCERNS ABOUT ALCOHOL INTAKE:
- Acts as a diuretic by increasing urine volume and interfering with rehydration
- Puts athletes at risk for dehydration, heat illness, and muscle cramping
- Suppresses fat use as a fuel during exercise
- Interferes with post-exercise recovery by delaying carbohydrate repletion andmuscle repair
- Increases the risk for nutrient deficiencies by decreasing vitamin and mineral absorption
- Adds calories and acts as an appetite stimulant which can result in increased calories consumed
- Can interfere with sleep patterns by reducing time spent in deep, restful sleep
If you are going to drink alcohol despite the concerns listed, consider the following suggestions:
- Fully rehydrate and refuel post-exercise before considering drinking alcohol.
- When choosing alcohol, follow the guidelines of moderation: 1-2 drinks per day for men. One “drink” equals 12 oz of regular beer (150 calories), 5 oz wine (100 calories), or 1.5 oz of 80-proof liquor (100 calories).
- Always drink a glass of water for every alcoholic drink you have
Does your sports team, running club or fitness group need a refresher on Nutrition & Performance? Email me about conducting a Nutrition Clinic! Susie@TheSusieGarcia.com
Health & Bliss to You,
Susie