Nutrition For Post Exercise Recovery

Nutritional recovery includes:

1. Replacing The Fluid And Electrolytes Lost In Sweat.

•             Some degree of post exercise dehydration is likely.

•             Anybody weight loss during an exercise session should be replace. 80 kg of lost weight is roughly equal to 1 L of fluid that needs to be replaced.

•             Water is usually adequate.

•             If rapid hydration is required prior to another training session in a short period (example<24 hours), a sports drink may be more suitable. The sodium in the fluid may help increase the rate of intestinal fluid intake.

•             Alcohol and caffeine aided drinks will act as a diuretic, rather than a fluid replacer, so those drinks should be avoided or restricted.

2. Refilling Muscle Glycogen Stores.

•             Some degree of post exercise muscle glycogen depletion is also a likely consequence of exercise.

•             The greater the duration and intensity of the session, the greater the glycogen depletion.

•             If the next scheduled training session is not for several days, rates of glycogen replenishment. If less critical, and they are regular high fibre hydrate training diet will adequately replenished depleted stores.

•             If another exercise session is scheduled within 48 hours extra measures are required to ensure adequate recovery and performance.

•             In such circumstances carbohydrate eaten immediately after an exercise session increases the rate of muscle glycogen synthesis. Studies suggest 1g of carbohydrate per kilogram of body weight should be consumed within the first 10 – 15 minutes after exercise, and again every 2 hours until normal meal routine can be resumed.