Sport Nutrition: Recovery (The 3R's)!
Through training you burned energy, break down muscle and loose fluids. It is substantial that you know how to replenish your body in order to workout regularly. The three "R's" of recovery-refuel, rebuild and rehydrate are the main principles of recovery and post-workout nutrition.
Recovery after training starts by refueling with glycogen(carbohydrates). The higher the training intesity the more you need carbohydrate for fuel. Types of carbohydrates such as oats, rice, pasta and fruits are good options to consume after training
How much carbohydrate to consume after workout?
Consume 0.5g of Carbohydrate/kg of body weight within 1 hour after training due to anabolic window!
After workout due to muscle breakdown your body needs protein and amino acids in order to maximize mucle repair. Many studies indicates that consistently having a protein post-workout help for strength and muscle gains. Type of protein: aim for high-quality protein that contain all 9 essential amino acids such as meats, eggs, dairy, whey protein, soy protein.
How much protein to consume after workout?
Consume 25-30g of Protein within 1 hour after training!
Generally having enough fluids helps to control body temperature, blood pressure, to transfer energy and nutrients throughout the body. During exercise major electrolytes like sodium and potassium lost in sweat and play an essential role for muscle contraction within our body. Rehydrating and replenish those electrolytes correctly helps to decrease cramping and fatigue after workout. Type of fluids: water or a low-calorie electrolyte-sport drink.
How much fluids to consume after workout?
Drink 500-700ml within 1-2 hours after training!
Some post-workout meal options::
- Spaghetti with chicken and grated low-fat cheese
- Salmon with pasta or rice
- Chicken with rice and vegetables
- Tuna salad with wholemeal bread
- Wholemeal baguette with turkey and low-fat cheese
- Smoothie with fruit, protein scoop & yogurt or milk
Of course, the design of a personalized diet plan is required in order to determine the quantities needed according to the goals and needs of the athlete!