POST COMPETITION RECOVERY
NUTRITION
RECOVERY NUTRITION
 Rehydrate
 Begin recovery of damaged muscles
 Refuel energy stores
REHYDRATE
1. Replace 1.5 times weight loss with fluids
within
2 hours
2. If you lost 1 pound during the workout you
will
have to drink 24 oz. to get back to
hydration level
RECOVERY OF DAMAGED MUSCLES AND
RESTORE GLYCOGEN
1) Consume 1.5g carbohydrate/Kg/ body weight within
15 minutes after workout.
2) Consume 1g of Protein for every 4g of
carbohydrate.
3) Rest hard to do in this environment but this is
where your gains occur.
80KG EXAMPLE
80 x 1.5g carbohydrate 120g
480 calories of carbohydrate
Protein 120 / 4 30g protein
120 calories of protein
This should be consumed starting within 15
minutes after the workout up to 2 hours post
workout
RECOVERY NUTRITION
Between the 4 and 6 hour post exercise - A well
balanced meal mostly carbohydrate should be
consumed
Maintain hydration status
Consume another well balanced meal 4 6 hours
after last meal
Supplement with healthy carbohydrate snacks to
meet carbohydrate needs
SUPPLEMENTS
Should be used only after evaluating diet
Ask
Is there science to back up the claims of the
supplement?
Am I doing everything I can about eating right?
Do I need as much as the directions on the label
call for?
Am I using the supplement properly
CONTINUE
Placebo Effect 33 of supplement takers will
get a benefit because they believe what they are
taker is working
Protein No add benefit to taking more than 2g /
Kg / day
SUMMARY
Sports nutrition will not make an average athlete
world class but lack of following sports
nutrition principles can make a world class
athlete average.
Owen Anderson followed the Keynan national team
last year to discover the nutrition secrets of
the best runners in the world
BEST ENDURANCE ATHLETES
The Kalenjin tribe, has won approximately 40
percent of all major international middle- and
long-distance running competitions
In addition, approximately half of all of the
male athletes in the world who have ever run the
10K in less than 27 minutes hail from Kenya.
KENYAN TRAINING DIET
High Carbohydrate 76.5 10.4g/kg
Protein 10.1 1.3g/kg
Fat 13.4 - 61 from full cream milk
Three workouts a day, rest and recovery nutrition
between workouts
NO Supplements, Not even vitamin and mineral
supplements
KENYAN DIET
Breakfast at 800 a.m.
Mid-morning snack at 1000 a.m.
Lunch at 100 p.m.
Afternoon snack at 400 p.m.
Supper at 700 p.m.
SPORTS DRINK RECIPE
1.
2 quarts water/ 2 Liters
2.
½ cup Sugar
3.
1/4 tsp salt - NaCl
4.
2-3 shakes of no salt KCl
5.
8 servings 8oz per serving
6.
6 CHO Solution
7.
50 Kcals
8.
75mg Na
9.
30mg K