Recovery in general is hugely important, and often hugely overlooked and neglected. Recovery directly impacts performance, and also the better our recovery, the harder we can train, and the fitter and stronger we get. Nutrition plays a vital role in recovery and in turn our performance.
The first thing people think of with regard to recoevery is rest and sleep. Getting enough sleep, 7-9 hours is vital and should be non-negotiable by endurance or active and performing athletes.
The other vital aspects of ensuring optimum recovery, and therefore performance, are: rehydrating, refuelling and rebuilding.
Nutrition is fundamental in this process. The rate of recovery can be optimized by providing the body with the correct nutrients at the correct time. a consistent nutrition strategy focused on recovery will aid dehydration, glycogen depletion and muscle soreness.
It’s not just a case of replacing the calories with those that have been expended. Protein is commonly associated with recovery as it is the main driver of protein synthesis which is the process that instigates muscle repair and adaptation. However for those who are out running or doing other endurance activities, carbohydrates are equally, sometimes more important. When we run or do other cardio and endurance activities, we use up our fuel (muscle glycogen) so that when we finish, these stores are empty. If we don’t replenish these stores, our next training session will be hampered. On top of this, our bodies are put under extra stress and not replenished increasing the risk of injury.
Hydration is also a vital consideration. A hydrated body should be easy to see with clear urine, and this should be the aim most days. After exercise, you should aim to get back to this point within a few hours.
A certain amount of inflammation and stress occurs when you train as well and it is part of the training and adaptation process that helps us get fitter, so as well as ensuring you meet your carbohydrate, protein and hydration needs, aim to consume foods with antioxidants and anti-inflammatory properties. Ideally have brightly coloured fruit and vegetables and ensure you have at least 5 portions a day – and 5 should be the minimum. Good fats found in fish oils can also alleviate some of the stress and inflammation that we get from hard exercise. Regularly eating oily fish, olive oil, nuts and fish oil supplements is a good idea.
Here is some basic guidance for ensuring optimum recovery:
1) Rehydration
Firstly, ensure you are hydrated on a daily basis. It’s best to keep sipping and taking on fluid at frequent intervals, that way you will be hydrating your body more efficiently. You need to take on water at a rate that you are not just peeing out! So don’t just down a large amount infrequently. Aim to take on 500ml of water and/or electrolytes immediately after finishing exercise, and then continue taking on little and often until your urine is clear. This is something that should also be aimed for in the days and weeks before an event. Electrolytes are recommended if you have sweated a lot, or if it’s a hot day.
2) Refuel
If you have 24 hours between sessions, you should be able to keep to a simple plan and follow your carb needs for your energy demands and have a fully balanced meal within an hour of exercising. If you have less than 8 hours, you need to make a conscious effort to have between 1 – 1.2 grams of carbohydrate, per KG of body weight every 3-4 hours to maximise glycogen synthesis. Without refilling our glycogen stores, we not be full replenished and able to perform at our optimum level in your next training session.
3) Rebuild
Contrary to belief, protein is not essential for immediate post session recovery. It won’t impact your performance a few hours later. However it is hugely important in long term recover and adaptation to training. Protein is the key factor for muscle protein synthesis, however this occurs over many hours and days. So you don’t need to follow those gym bunnies and think that you need to down a protein shake within 20 mins of leaving the gym! The optimum routine should be to Aim to take on 20g of protein post session, and then protein at each meal and at snack for the remainder or the day.
For further guidance on protein quantities and sources, see blog article, but here are some examples of quick and easy ways to consume 10g protein;
40g Chicken breast
50g tuna
2 eggs
200g low fat greek yogurt
50g nuts
50g seeds
125g hummus
50g nut butter
1 scoop of protein powder (refer to manufacturer nutritional info)
You may need to think more about your preparation and planning to ensure that you can implement the above. Make sure that
you don’t go for hours without eating after training or racing to ensure that you eat a snack or meal with adequate Carbohydrate and protein, and rehydrate.