After a training effort the goals are: rehydrate, refuel and repair. The nutrition you choose has a massive impact on the recovery process and so is an important component of your training regime if you want to train more often and for longer…
- Make hydration an immediate priority and start slowly.
- After training, fluid losses will continue via sweating and urinating, so drink to compensate for these also.
- When very dehydrated, fluids that also provide sodium can help to maximize fluid retention and minimize urine losses by replacing the sodium lost in sweat. Using a supplement like High5 Zero can help.
- Your total carbohydrate requirements for the day are determined by the intensity and duration of your training. I haven’t found an online calculator that works as well as my Garmin for working out how many calories I’ve burned and it’s this measure that I use to work out requirements.
- Compact forms of carbohydrate such as concentrated carbohydrate drinks, liquid meal supplements, smoothies, and energy bars are convenient on days that your total carbohydrate and energy needs are high, and are followed by another demanding training day.
- Other high glycemic carbohydrates (or food that is rapidly broken down into sugars) for speedy recovery include cereals, breads, rice cakes, potatoes and wraps.
- Consuming protein enhances the synthesis of protein tissue and contribute to the total protein intake required for your training. It also slows the release of carbs into the bloodstream which will help your energy levels and make you feel fuller for longer.
- Protein is often included in recovery products but 20-30g can easily be reached with a balanced meal.
- Don’t consume protein at the expense of carbs.
- Foods that are high in protein and help repair/build your muscles include greek yoghurt, milk, steak, chicken, tuna, navy beans, soba noodles and peanut butter