Best Nutrition Strategies for Rapid Recovery.
Training hard is only half the equation when it comes to making progress. Equally important is the recovery phase that follows each training session.
In this blog, we will explore the best nutrition practices for the acute recovery phase (first 6 hours), focusing on key aspects such as stimulating muscle glycogen synthesis, re-hydration, and reducing muscle soreness.
Defining Recovery and Its Importance
Broadly speaking, recovery can be defined as the process in which an athletes performance capacity is restored. The length of time in which this process takes is effected by many different factors, however for the purpose of simplicity, the more intense and long the session, the longer recovery will take. It is also important to note that “full” recovery can take up to several days.
If the body is provided with the correct stimulus, nutrition and recovery period, it is likely that several physiological and biochemical adaptations will take place, enabling you to perform better in subsequent workouts. In addition to promoting improved performance, effective recovery practices are essential to prevent overtraining, and reduce the risk of injuries. There are a plethora of practices, routines and pieces of equipment which claim/ can be used to aid recovery, however this blog concentrates solely on the nutrition component.
Muscle Glycogen Synthesis
During training it is likely that both muscle and liver glycogen stores are used to fuel that specific exercise. When either, or both become depleted, research suggests that performance is impaired, and RPE increases. Therefore restoring glycogen levels after a training session is vital for optimal recovery. Consuming carbohydrates immediately post-exercise will significantly accelerate muscle glycogen synthesis, due to GLUT4 transporters being primed for uptake of glucose from the blood. It is recommended that carbohydrate intake of approximately 1g per kilogram of body weight per hour for 3-4 hours after exercise can promote rapid muscle glycogen synthesis.
Hydration: Correcting Fluid Loss
Sweating during exercise can lead to significant fluid loss, and adequate hydration is crucial for both performance and recovery. Dehydration can impair physical and cognitive function, so it's essential to replenish lost fluids.
It is advised that consuming 150% of the fluids lost during exercise is an effective strategy to correct fluid imbalances, this must be done within 5 hours of finishing exercise. Monitoring your body weight before and after exercise can give you a rough estimate of the fluids lost.
Reducing Muscle Soreness
Muscle soreness is a common aftermath of intense training sessions, particularly after engaging in new or high-intensity exercises. Although complete avoidance of muscle soreness is impossible, proper nutrition can help reduce its severity and duration.
Including anti-inflammatory foods in your post-workout meal can aid in minimising muscle soreness. Foods rich in omega-3 fatty acids, such as salmon or chia seeds, and antioxidants found in colourful fruits and vegetables can help combat inflammation.
It is really important to note that the above protocol is recommended for rapid recovery, perhaps in a situation like a stage race, where being able to perform in peak condition in a relatively short period of time is crucial. In a normal every-day scenario, protein consumption would probably be top of the list, and one could argue that there is not a place for anti-oxidants due to the potential they can impair aerobic adaptions.