Optimal nutritional recovery maintains energy levels and limits tissue breakdown, especially during high training loads. Glycogen stores are optimally replenished within one to two hours after exercise has stopped.
An increase in training load is associated with an increase in fitness level, but it is often overlooked that the real gains in exercise capacity occurs when the body is at rest.
Although the workout acts as the important stimulus for the adaptation process, metabolic recovery and rebuilding occur at rest.
One of the key components to support the body for optimal recovery is the timely intake of nutrients, i.e. eating at the right time. Carbohydrates are the primary fuel source during training. The body uses blood sugar and glycogen stored in the muscles as its carbohydrate sources. Owing to relatively little glycogen being available, it is important to replace carbohydrates regularly to avoid running out of fuel. When glycogen stores are depleted, the body resorts to muscle protein as its emergency high-intensity fuel source. Repeatedly failing to replenish glycogen stores will cause additional tissue breakdown to that normally associated with hard exercise.
Poor nutritional recovery can lead to complaints of “lead legs” or a feeling that you cannot keep up. The body will also react by an increasing resting heart rate. If an athlete does not recover between events in multi-day competitions, it can lead to poor performance and increased feelings of fatigue.
"One of the key components to support the body for optimal recovery is the timely intake of nutrients."
The following guidelines can help to ensure effective glycogen recovery:
- Start the replenishment process during practice if the session is longer than an hour.
- Eat immediately after the training session if recovery time is less than 24 hours prior to the next training session. This snack should contain a substantial amount of carbohydrate (1.2–1.5 g carbohydrate/kg body weight) and some protein (0.25–0.4 g protein/kg body weight).
- Follow up with a post-training snack an hour later.
- Eat a main meal within two hours after a workout.
- Include a variety of carbohydrate sources such as fruit, fruit juices, milk, low-fat flavoured yoghurt, drinking yoghurt, bread or cereal as snack options.
- Add protein sources such as meat, peanut butter, cheese, milk, yoghurt, legumes.
- Rehydrate properly by including liquids to replenish lost fluids. A volume equal to 125 – 150% of the post-exercise fluid deficit must be drunk to compensate for ongoing losses and ensure that fluid balance is restored over the first 4 to 6 hours of recovery.
REMEMBER: If training only in the afternoon, the morning’s snack (before or during training) will fall away. When you are training only in the morning, the afternoon snack will move a bit later, the snacks during training and recovery will fall away with normal supper and late-night snack.
TWO TO THREE DAYS BEFORE THE EVENT
TIPS for fluid intake
- Carry a bottle of water with you throughout the day
- Drink small amounts regularly throughout the day
- Keep note of your fluid intake throughout the day to achieve
- Eat regular meals and snacks (every two to three hours).
- Include a carbohydrate (starch or fruit) with every meal, e.g. bread, pasta, rice, potatoes, cereal, porridge or wholewheat crackers.
- Lower your fat intake by avoiding salad dressings, excessive butter or margarine or fried foods such as potato chips, crisps, vetkoek, russians, sausages, polony, samoosas, or deep-fried chicken.
- Eat five to six portions of fruit and/or vegetables per day.
- Hydrate well. Drink 2.5 – 3 l fluid per day and approximately 500 ml fluid per hour of training. These can include sport drinks, fruit juice and water. Try not to drink carbonated cold drinks during this time.
- Use salt sparingly.
PRE-EVENT MEAL: GENERAL RECOMMENDATIONS
- Eat three to four hours before the event. If this is not possible, eat a snack two hours before the event.
- Compose a carbohydrate-rich, low-fat meal. Good carbohydrate choices are cereal, porridge, bread, potatoes, pasta, muffins, scones, etc. Avoid adding any fat such as butter, margarine, mayonnaise or oil.
- Plan your meal for when you have to travel. Take cereal, yoghurt and fruit along, or make sure what the onboard menu has to offer beforehand.
- Hydration is important. Drink 500 ml water two hours before the event and another 300 – 500 ml water 15 – 30 minutes before the start.
- Avoid high-bulk meals (too much fibre-rich foods). Rather use oats, mealie meal, rice, potatoes or brown bread. The option of muesli with added nuts and dried fruit, wholewheat products or muffins should be considered with caution.
- Stick to familiar foods. Try different combinations some time before the competition and if a meal is not tolerated well then, try a liquid meal such as a meal replacement or a fruit smoothie.
- Avoid diuretics like caffeine (in coffee, tea and chocolates, and caffeine sports drinks). Rooibos tea, caffeine-free coffee, herbal teas and diluted juice are better choices.
NOTE: For individual differences or needs required by a specific sport, it is recommended to contact a professional dietitian to assist you with your personal meal plan.
Hydration is important. Drink 500 ml water two hours before the event and another 300–500 ml water 15–30 minutes before the start.
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