Nutritionhandouts
RECOVERY
Recovery is the process that restores muscle and liver glycogen,
as well as fluids that were lost during exercise. Proper recovery
nutrition is crucial to:
Anyone participating in heavy daily training, or
Athletes engaging in double session training / practices, or
Those involved in competitions with multiple events (such as
tournament play, meets, etc.)
Why?
Hormonal and enzymatic changes that enhance glucose uptake are elevated post-exercise.
With optimal intake, glycogen replenishes at 5-7% per hour; it can take up to 15-20 hours to
completely restore depleted reserves.
Recovery is necessary for optimal performance in the subsequent event.
Strategy:
Aim for 1.0-1.5 grams /kg body weight of carbohydrates immediately following exercise
Repeat this every 2 hours for 4-6 hours, or until a large carbohydrate rich meal is available
6-10 grams/kg of carbohydrate should be consumed over 24 hours
What About Protein?
Numerous studies have been done to determine whether the addition of protein will enhance
muscle glycogen storage. Some studies show a benefit while others do not. Taking in protein
does not inhibit glycogen storage. Protein does contribute necessary amino acids for muscle
repair. It is essential for athletes to consume adequate protein, so it may be included in recovery
snacks, and should be included in recovery meals.
What Types Of Carbohydrates Are Best?
High Glycemic Index (GI) carbohydrates are those that are able to raise blood glucose levels
quickly. They may help in rapidly replenishing glycogen. Understand that this measurement is
not a precise one. A food’s effect on blood glucose levels may vary with the amount of food
eaten, the way it is processed and how each individual’s system reacts. Not all foods have been
tested so GI numbers are not available for many items. Post-exercise it is recommended to try
to have foods that fall into the high and moderate categories. It is also important to recognize the
practicality, portability and individual tastes and preferences when selecting recovery foods. A
list of high, moderate and low glycemic index foods is on the reverse side.
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RECOVERY
Nutritionhandouts
What Types Of Carbohydrates Are Best? (Cont.)
high
moderate
low
white or whole wheat bread
white or whole wheat pasta
apples
bagels
oatmeal
grapes
corn flakes
sweet potatoes
cherries
most crackers
peas
pears
rice cakes
corn
beans:
white or brown rice
oranges
kidney
white potatoes
lentils
beets
navy
carrots
peanuts
raisins
milk (cow’s)
bananas
watermelon
orange juice
Example of recovery nutrition for a 175 lb. (80 kg.) athlete:
1.0 - 1.5 grams carbohydrate per kg:
1 pint (16 oz.) orange juice and a small box of raisins…….87 grams or
Bagel (4oz.) and 16 oz. Gatorade…………………………...92 grams or
16 oz. Gatorade, fruit flavored yogurt & high carb sports bar, such as a
Clif bar…………………………………………………………. 123 grams
To fully recover, this athlete would need 6-10 gr/kg, within 24 hours, depending on how long
and intense his/her exercise was.
Re-hydration is vital for athletes as well.
One needs to take in 150% of lost fluids to completely
restore balance. It may take up to 6 hours to fully re-hydrate.
Sports drinks containing glucose or glucose polymers are effective for replacing muscle
glycogen and assist in re-hydration as well.
References:
1) Burke, LM. Nutrition for post-exercise recovery. Aust J Sci Med Sport 1997 Mar;29(1)3-10.
2) Burke, LM et al. Glycemic index – a new tool in sport nutrition? Int. J Sport Nutr 1998 Dec;8(4):401-15.
3) Carrithers, JA et al. Effects of postexercise carbohydrate-protein feedings on muscle glycogen restoration.
J Appl Physiol 2000 Jun;88(6):1976-82
4) Ivy, JL. Glycogen resynthesis after exercise: effect of carbohydrate intake. Intl J Sports Med 1998 Jun:19 Suppl 2:S142-5
5) Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine:
Nutrition and athletic Performance. J Am Diet Assoc 2000:100;1543-1556.
6) Powell, KF and Miller, JB. International tables of glycemic index. Am J Clin Nutr 1995;62:871S-93S.
7) Rotman, S et al. Muscle glycogen recovery after exercise measured by 13C-magnetic resonance spectroscopy in humans:
effect of nutritional solutions. MAGMA 2000 Dec;11(3) 114-21
8) Roy, BD, and Tarnopolsky, MA. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance
exercise. J Appl Physiol 1998 Mar;84(3):980-6.
9) VanHall, G et al. Muscle glycogen resynthesis during recovery from cycle exercise: no effect of additional protein ingestion.
J Appl Physiol 2000 May;88(5):1631-6.
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