More Sports Nutrition advice on how to recover from your sport or training performance
Part 2 Post – Exercise Nutrition
Today we look at how best to refuel your body for recovery after your sports or training event with advice from Jordan Morrison,
Senior Dietitian and Nutritionist
The four main goals of post exercise fuelling include re-fuel, re-build, re-hydrate and re-vitalize (the 4Rs)
To replenish carbohydrate stores (especially for high intensity sessions!) opt for good quality carbohydrates such as whole grain wraps/toast/crackers, oats, sweet potato, corn, brown rice, quinoa, legumes, beans or fruit
Amino acids in proteins assist in muscle repair and recovery after training which is important for lean mass maintenance or anabolism goals. Lean proteins, ideally fast-digesting, are your best options so think about milk, high protein yogurt, milk-containing coffee, chicken, lean meat, salmon, tuna, eggs, tofu or whey protein powder.
In terms of timing, for most individuals, aim to time a protein-rich meal or snack within 60 minutes of training.
How much is enough? Aim for 20-40g of total protein per meal or 0.4-0.5g of protein per kilogram body weight (both for pre-exercise meal and post exercise meal/snack). An example of this would be a 70kg individual would aim for 28-35g protein in both their pre and post exercise meals.
To replenish fluids we lose through sweat: think water, water, water! For high performance athletes using electrolytes combined with sodium-rich snacks will assist this process. Ideally we would be aiming to replace 125-150% of fluid deficit in a 2-4 hrs post exercise window.
To support your immune’s function and reduce free radical damage associated with exercise, look for vitamins, minerals and antioxidants from a variety of colourful fruits and vegetables.
Needs some meal inspiration?
Here are some recommended options, however please note the portions should be individualised:
- Veggie omelette whole grain toast with a milk-coffee
- Smoothie (milk, high protein yogurt, oats, fruit, peanut butter)
- Overnight oats (rolled oats, chia seeds, fruit, high protein yogurt)
- Chicken/tuna, salad and avocado whole grain wrap/sandwich
- Salmon fillet or grilled fish with baked potato and salad
- Smoked salmon, tomato, rocket and cottage cheese on multigrain Vita Weats/Ryvitas
- Homemade sweet potato, veggie & cottage cheese frittata + salad
Next week we will look at the role of supplements in recovery and training performance.
If you would like more advice or support please get in touch firstname.lastname@example.org