What is Recovery?
Recovery is the period that immediately follows a training session or exercise workout. This is the time where your body will repair itself from the stresses and loads it was subjected to through exercise. As well as rest and relaxation, nutrition plays a vital part in your body’s ability to recover. Carbohydrates, Protein, and hydration are the key nutritional factors that will give you a quicker recovery.
Carbohydrates
This is the source of energy that allows you to carry out your training sessions, much like the fuel tank in your car, you will not go very far on an empty tank. It is fair to say that after a session, your ‘fuel tank’ will be lower than when you started. This is why it is so important to make use of the recovery period and re-stock your tank before your next session. If you do not fully recover, you may start your next session with half a tank, and subsequently ‘burn out’ much quicker during your session. We have all been in the position when the low fuel light comes on in the car, and we automatically go into fuel saving mode by slowing down and taking it easy on the accelerator pedal. We wouldn’t assume we could drive for hours on end with the low fuel on, this is the same with our body’s - it wouldn’t be possible. Simple sugar carbohydrates that digest easily are a great choice for a swift recovery. Fresh fruit and yoghurt is a good example.
- Immediately after exercise consume 1g of carbohydrates for every kg of body weight.
Protein
During a training session you are placing your muscles under stress and are effectively weakening them. In order for you muscles to recover, they need to be repaired. Protein is great at aiding the repairing process. Unlike carbohydrates, our body’s do not store protein, so we need to drip feed our body with rich protein throughout the day for maximum recovery. Good sources of protein would be things such as poultry, fish, and dairy produce. Tuna pasta bake would be ideal for a good mixture of carbohydrates and protein (Providing plenty of carbohydrates from the pasta, and protein from the tuna)
- Immediately after exercise consume 15-20g of protein.
Hydration
During a training session we will loose some body fluid, usually in the form of sweat. It is very important that this fluid is replaced in order to speed up the recovery process. We should aim to replace the fluid deficit by at least 150% to help compensate for the rise in body temperature after exercise. So if you loose 1kg in bodyweight after training, then this would equate to 1.5L needed for recovery. This amount of fluid should be drank over a period of a few hours, and not in one sitting.
- Drink 1.5L of fluid for every Kg lost during training
Recovery is the period that immediately follows a training session or exercise workout. This is the time where your body will repair itself from the stresses and loads it was subjected to through exercise. As well as rest and relaxation, nutrition plays a vital part in your body’s ability to recover. Carbohydrates, Protein, and hydration are the key nutritional factors that will give you a quicker recovery.
Carbohydrates
This is the source of energy that allows you to carry out your training sessions, much like the fuel tank in your car, you will not go very far on an empty tank. It is fair to say that after a session, your ‘fuel tank’ will be lower than when you started. This is why it is so important to make use of the recovery period and re-stock your tank before your next session. If you do not fully recover, you may start your next session with half a tank, and subsequently ‘burn out’ much quicker during your session. We have all been in the position when the low fuel light comes on in the car, and we automatically go into fuel saving mode by slowing down and taking it easy on the accelerator pedal. We wouldn’t assume we could drive for hours on end with the low fuel on, this is the same with our body’s - it wouldn’t be possible. Simple sugar carbohydrates that digest easily are a great choice for a swift recovery. Fresh fruit and yoghurt is a good example.
- Immediately after exercise consume 1g of carbohydrates for every kg of body weight.
Protein
During a training session you are placing your muscles under stress and are effectively weakening them. In order for you muscles to recover, they need to be repaired. Protein is great at aiding the repairing process. Unlike carbohydrates, our body’s do not store protein, so we need to drip feed our body with rich protein throughout the day for maximum recovery. Good sources of protein would be things such as poultry, fish, and dairy produce. Tuna pasta bake would be ideal for a good mixture of carbohydrates and protein (Providing plenty of carbohydrates from the pasta, and protein from the tuna)
- Immediately after exercise consume 15-20g of protein.
Hydration
During a training session we will loose some body fluid, usually in the form of sweat. It is very important that this fluid is replaced in order to speed up the recovery process. We should aim to replace the fluid deficit by at least 150% to help compensate for the rise in body temperature after exercise. So if you loose 1kg in bodyweight after training, then this would equate to 1.5L needed for recovery. This amount of fluid should be drank over a period of a few hours, and not in one sitting.
- Drink 1.5L of fluid for every Kg lost during training
3 Great Recovery meals Full of carbohydrates and protein
- Tuna Pasta Bake
- Baked Potato with Baked Beans
- Fresh Fruit and Yoghurt
Trev
www.SprintPersonalTraining.co.uk
- Tuna Pasta Bake
- Baked Potato with Baked Beans
- Fresh Fruit and Yoghurt
Trev
www.SprintPersonalTraining.co.uk