Nutrition Advent Calendar – Day 11
The 4 R’s of Recovery
Recovery is an integral part of an athlete’s nutrition and training. Doing lots of intense training is great, but if you’re not eating and drinking the right things after training, you’re not going to get the desired adaptations of that session.
After training your energy stores (muscle glycogen) are depleted, muscles are damaged and you’re dehydrated. Therefore, feeding your body with the nutrients it requires will maximise recovery, allowing your body to adapt and have more energy to train harder and for longer next time, thus improving performance.
Maximise recovery with these 4 R’s:
Repair – protein to heal damaged tissue and promote training adaptations
Replenish – carbohydrates to replace lost muscle and liver glycogen to fuel your next workout
Rehydrate –fluids to replace body water and electrolytes lost through sweat
Rest – sleep & rest to recharge, promote healthy brain function and emotional well-being
Poor recovery can negatively affect:
Growth and repair
Take home messages:
Include a quality source of protein (20-40g)
Consume easy to digest carbohydrates – quantity based on the training you’ve just done
Drink plenty of fluids to replace sweat
Include salts either from food or drink to enhance rehydration
Get a good night’s sleep and rest between training
If you’re struggling to recover after training and performance is being affected, get in touch to see how your nutrition can improved to support your training.