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AFTER COMPETITION RECOVERY
FOUR AREAS OF RECOVERY:
• Replenish muscle and liver glycogen
• Consume protein to repair tissue
• Restore fluids and electrolytes
• Support immune system to handle the damage to the body’s tissue
REPLACING MUSCLE GLYCOGEN
• Skeletal muscles can store more glycogen within 30 minutes after exercise than at any other time.
• The clock on the 30 minutes starts as soon as you enter the cool down phase of your workout.
HOW MUCH GLYCOGEN DO YOU NEED?
• The recommendation for glycogen replacement is .5 to .7 grams of carbohydrates per pound of body weight.
• Example: A 150 pound athlete would need 75 to 100 grams of carbohydrates to replace what
was lost during a competition or exercise.
CONSUMING PROTEIN• Consuming a high quality protein with all 9
essential amino acids will start the rebuilding process of tissue that was damaged during competition or exercise.
• Once recovery begins the catabolic process is reduced and the anabolic process increases and continues for 24 hours after training.
HOW MUCH PROTEIN DO I NEED?
• It is recommended to consume 20 to 30 grams of protein within the first hour of ending a competition or exercise.
• Example:
• 10 ounces of milk
• 3 slices of cheese
• 4 eggs
• 8 ounces of greek yogurt
COMBINING CARBOHYDRATES AND PROTEIN
• Research from the International Journal of Sports Nutrition and Exercise Metabolism shows that ingesting protein with a complex carbohydrate replaces muscle glycogen faster than just carbohydrates alone.
• This should be done with a ratio of 3:1 carbohydrates to protein.
• If too much protein is ingested immediately after a completion or exercise it can slow hydration and glycogen replacement.
RESTORING FLUIDS
• All athletes will end a competition in a fluid deficit.
• Sodium and potassium must be included in the rehydration process.
• Electrolytes can be restored with food or fluids that contain electrolytes.
RESTORING FLUIDS
• The best way to know how much fluid you need:• Weigh yourself before and after competition
• You will need to replace 16 to 24 fluid ounces for every pound that you lost
• Example: If you lost 3 pounds you need to replace 48 to 72 fluid ounces
• You can also replace fluids during your competition or exercise so that you do not have to replace as much after
REHYDRATION CHOICES
• The best choices for rehydration after competition are:
• Sports drinks
• Fruit juice
• Flavored milk
• Recent studies have shown that chocolate milk may be the best recovery drink because it rehydrates and provides electrolytes, while supplying carbohydrates and protein.
SUPPORTING THE IMMUNE SYTEM
• Intense training or competition will suppress the immune system for up to 3 hours after.
• This puts athletes at risk of infection.
HOW TO SUPPORT THE IMMUNE SYSTEM
• Research shows that maintaining glycogen storage both pre and post completion will reduce immune system disturbance.
• This is the result of carbohydrates reducing the body’s release of stress hormones during intense training or competition.
FAILING TO RECOVER PROPERLY
• Will:
• Affect energy levels in future training session or completion
• Affect muscular gains and recovery
• Affect hydration level and affect overall body function
• Affect your immune system and potentially cause an infection