Category: Diet

Recovery nutrition for team sports

Recovery nutrition for team sports

Recovry timing after training, although important, it is more important nutritjon hit the above nutritikn throughout the day. Some athletes who have under-fueled for a long time may not even realize their energy is lower than it should be during training. Abby Coleman Sports Scientist. For example, if you lose 1kg 2. Recovery nutrition for team sports

Recovery nutrition for team sports -

The most commonly used fuel is stored in the muscles and liver as glycogen. As an athlete trains, their body uses stored glycogen to produce the energy needed to perform intense activities.

This is why carbohydrates are so important for athletes to consume before and after training and sometimes during training if the activity takes a long time to complete.

longer than minutes. It is important to eat or drink carbohydrate-rich sources grains, fruits, and vegetables in the hours leading up to training and in the hours after training. Two to four hours before training or competition: Prior to training or competition, athletes should try to consume slower-digesting carbohydrates, like grains and starchy vegetables rice, quinoa, potatoes, pasta, oats, etc.

two to four hours before training. Less than two hours before training or competition: As you get closer and closer to training time one to two hours before , athletes need to consume faster-digesting carbohydrates, like fruits, vegetables, and dairy so the body is able to get blood going to the muscles and brain versus to the stomach for digestion.

Your body only has so much blood in it, and it will prioritize where that blood goes based on the importance of the bodily function. After training or competition: After training or competition, refueling is also important.

As you train, your body uses energy to run, jump, push, pull, and stay focused. For the first four to six hours after competition, it is critical to take in a higher amount of carbohydrates to replenish glycogen stores in the muscles and liver. It is recommended to consume For example if you weigh 75kg, you should consume 75g of carbohydrates per hour for four hours.

As you can see, one cup of pasta and one cup of chocolate milk would get you right in that range in the first hour, which really is not all that much. Mix up your carbohydrates over those first four hours to make sure you are also taking in important micronutrients vitamins and minerals as well.

The most important nutrient for repairing muscle after intense exercise is protein. Proteins are broken down into amino acids through digestion. Those amino acids are the building blocks of muscles and other tissues, like bones, tendons, and other connective tissue and help repair those tissues that are damaged through exercise.

The process the body goes through to repair those damaged tissues is called protein synthesis, which is a metabolic process that binds amino acids to the proteins in those tissues muscle, tendon, bone, etc.

to help repair them, and make them stronger for the next training session or competition. It is important to eat between 1. Protein timing after training, although important, it is more important to hit the above range throughout the day.

In those first hours after intense exercise make sure to take in protein to go along with the higher amount of carbohydrates to optimize your recovery. During intense activity, our bodies increase the heart rate and breathing rate as intensity increases. As a result, the body tries to cool itself down through sweating.

As we sweat and lose water and other nutrients, our bodies need to replace that lost water and minerals electrolytes in order to maintain our performance levels. It is in water that all chemical reactions in the body take place and therefore, hydration is critical to optimal body function.

As a general rule, follow the Galpin Equation developed by Dr. Andy Galpin from Cal State Fullerton University:. In metric terms, it would be body weight in kilograms X 2.

After training and competition: Elite athletes will often weigh themselves prior to training and then again afterwards to see how much weight lost during that training session. This weight loss is water loss through sweat.

Weight loss in kilograms X 1. For example, if you lose 1kg 2. This is a simplified example, as there are also electrolytes lost through sweating that also need to be replaced in the form of sodium, calcium, potassium, and magnesium. But, as a general rule, consume 1.

As discussed in part one of this series on recovery, rest, and more specifically, sleep, is critical to optimal recovery. Nutrition is an essential part of the recovery process. Next time, we will talk about how to set up your training program to recover effectively and perform at your best when it matters the most.

Remember, staying healthy is the most important thing when it comes to performance! A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance.

A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.

A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.

For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.

It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended.

Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.

The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates.

Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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