RECOVERY FOR ATHLETES

There are many elements that athletes should incorporate into a recovery plan. Recovery techniques need to be achievable in order to be effective.

Some suggested elements for recovery, in order of timing, are –

1. Nutrition & rehydration
2. Stretching
3. Rest & sleep
4. Cold water immersion
5. Contrast water therapy

The focus of this article is on the 1st step in recovery – nutrition & rehydration.

NUTRITION & REHYDRATION

Nutritional based recovery techniques commence immediately after training or a game. They are essential to rehydrate and refuel he muscles & liver with glycogen. Glycogen is the primary energy source for muscles during exercise.

When rehydrating aim to consume 125-150% of fluid losses in the first 4-6 hours after exercise. As a general rule 1 kg of weight loss equates to 1 litre of fluid losses.

Aim to consume a carbohydrate rich snack within the first 15-30 minutes after training or competition. You are aiming for 1 – 1.2 grams per kg of body weight. For example a 80 kg athlete requires 80 – 96 grams of carbohydrate.

Further benefits can be obtained by consuming a good quality source of protein (15-25 grams) within the first 1 hour.

Some examples of foods & snacks are listed below.

Carbohydrate-rich recovery snacks (50g CHO portions)

• 700-800ml sports drink
• 2 sports gels
• 500ml fruit juice
• 300ml carbohydrate loader drink
• 2 slices toast/bread with jam or honey or banana topping
• 2 cereal bars
• 1 cup thick vegetable soup + large bread roll
• 115g (1 large or 2 small) cake style muffins, fruit buns or scones
• 300g (large) baked potato with salsa filling
• 100g pancakes (2 stack) + 30g syrup

When possible aim to consume wholefoods over highly processed foods.

Nutritious carbohydrate-protein recovery snacks (contain 50g CHO + valuable source of protein and micronutrients)

• 250-300ml liquid meal supplement
• 300g creamed rice (easily transported to games/training).
• 250-300ml milk shake or fruit smoothie
• 600ml low fat flavoured milk
• 1-2 sports bars (check labels for carbohydrate and protein content)
• 1 large bowl (2 cups) breakfast cereal with milk
• 1 large or 2 small cereal bars + 200g carton fruit-flavoured yoghurt
• 220g baked beans on 2 slices of toast
• 1 bread roll with cheese/meat filling + large banana
• 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
• 2 crumpets with thick spread peanut butter + 250ml glass of milk
• 300g (large) baked potato + cottage cheese filling + glass of milk

Foods providing approximately 10g of protein.
Animal foods

• 40g of cooked lean beef/pork/lamb
• 40g skinless cooked chicken
• 50g of canned tuna/salmon or cooked fish
• 300 ml of milk/glass of Milo
• 200g tub of yoghurt
• 300ml flavoured milk
• 1.5 slices (30g) of cheese
• 2 eggs

Foods providing approximately 10g of protein.
Plant based foods

• 120g of tofu
• 4 slices of bread
• 200g of baked beans
• 60g of nuts
• 2 cups of pasta/3 cups of rice
.75 cup cooked lentils/kidney beans
A sample of the recovery foods prepared for the Pats Veg Cycling Team (Drapac Pro Cycling Team) by Stuart Canavan – Performance Director.

Salad with lemon & olive oil dressing
Brown rice
Roast pumpkin*
Sweet potato*
Roast potato*
Stir fry chicken breast*
(*=cooked in rice bran oil)

Snack options
Bananas
Apples
Sustagen for smoothie
Pea based protein powder for smoothie