Getting the most out of recovery By: Nicole Reed

The common goal of all athletes is

optimal performance

…..Isn’t that why we train so hard?

To really hit your peak performance there are several factors to take into consideration:

• Stretching and warming up• Rest days

• Proper technique

• Getting the right fuel and hydration

Good nutrition post-workout is KEY!!

What are Nutrient Dense foods?

• Foods that provide the most bang for your buck!

• Rich in nutrients for the number of calories provided

• (high nutrient content per calorie)

Nutrient Dense foods cont.

• Many nutrient dense foods are perfect for athlete recovery

• Foods high in carbohydrate, protein, and some sugar are optimal choices for recovery

Why is recovery important?

• Research shows that eating soon after training or competition helps you recover faster.

When should recovery start?

• The sooner the better!• Snack within 30 minutes of when your

training ends, AND….• Eat a meal within 2 hours of when your

training ends.

What does my recovery snack need to consist of?

• Carbohydrate– Why: Replenish your

depleted glycogen stores

– How much: > 20g most ideal.

What is glycogen?

• Our body’s way of storing glucose. • Carbohydrates are rich in many different

sugars including glucose. • Glucose is our bodies main source of energy.

What does my recovery snack need to consist of?

• Sugar- Why: Speedy recovery - How much: > 20g most ideal

What does my recovery snack need to consist of?

• Protein – Why: Promote

muscle repair– Aim for a complete

protein– How much: 6-15g of

high quality protein

Examples of snacks for recovery

Chocolate milk•Reduced or low fat is best• Protein- 9g•Sugar- 26 g•Carbohydrate- 28 g•Convenience•Tasty!

Smoothies•Protein- Can include yogurt, milk, protein powder.•Sugar- From juice or fruit •Carbohydrate-from fruit or grains•Refreshing •Incorporates fruits and veggies. •High in Calories!

Protein Bars• Protein- 10-30g• Sugar- 20g, varies

based on type of bar.

• Carbohydrate• Extremely

convenient!• High in calories!

2 hours later….Dinner!• Carbohydrate– Pasta, bread

• Protein

– Meat, tofu• Fruits/ Vegetable– Salad, cooked broccoli

• Dairy – Milk, cheese

Activity!

Yes! No!

How do you remind yourself to do this?

• Find ways to remind your self of the 30 minute and 2 hour window.

• Keep snacks handy – In your locker, backpack, etc.

Don’t forget about…

Hydration

• When you sweat you loose water. • You loose as little as 2-3% of your body weight.• The best way to maintain good hydration is by

weighing yourself pre and post workout. • For every pound you lost after your workout you

need to replace with 2 cups of water (16 floz)• Look at your urine!

There are better options than water!• Sports drinks that contain electrolytes are the best option for replacing your fluids

•Gatorade •Cytomax• Vitamin water• What are your favorite sports drinks?

Consequences of inadequate recovery• Muscle glycogen depletion “bonking” or could go into ketosis. • Fatigue• Muscle soreness• Sickness • Injuries• Female athlete triad

The Female Athlete Triad

Consequences of the Female athlete triad

• Menstrual irregularities– Infertility later in life

• Low bone mass– Osteoporosis

• Injuries – Stress fractures

Remember…

• You are NOT the average person, don’t eat like one• Don’t count calories• Make sure you are getting quality meals and

snacks in between meals especially post workouts• Be a competent eater!• Always have perspective…– how long to I want to be able to run for?– Is what I am doing realistic for my body?