It is best to consume consistent amounts of protein in your meals throughout the day, with studies saying it's best immediately after exercise, and every hours during rest periods.

Fat is also important in the recovery process because it is a great source of energy and helps with inflammation. Athletes should focus on getting their fat from unsaturated fats like oily fish, nuts, seeds, and olive oil because high amounts of saturated fats are not beneficial to the body when recovering.

Micronutrients refer to vitamins and minerals, the majority of which you get from consuming an adequate quantity of vegetables and fruits. The main micronutrients are Iron, Vitamin A, Vitamin D, Iodine, Folate, and Zinc. These are essential for energy production, bone growth, renewal of cells, and support of your immune system.

A deficiency in these is likely to be detrimental to your sport and will slow down your recovery process. Hydration is critical for optimal recovery because, without adequate fluid, you will not be able to flush toxins out of your body.

It also helps thin your blood and transport nutrients and oxygen throughout your body, resulting in a faster recovery process. As an athlete, your goal is to hydrate back to your pre-exercise weight to compensate for all of the sweat lost while exercising and to get your muscles and body back to a hydrated state.

It's a good practice to occasionally weigh yourself before and after a heavy bout of exercise where you're sweating heavily - you might be surprised at just how much water your body loses. Nutrient timing is also another aspect that assists in the recovery of your muscles after exercise.

Athletes can benefit from timing their carbohydrate consumption by ingesting carbohydrates before and after exercise. This will prevent muscle discomfort and injury, as well as enhance tissue repair, due to the quick and consistent consumption of carbohydrates before and after exercise.

By assuring pre- and post-exercise meals meet your nutrient needs, your activity will be fueled, and your glycogen stores and protein balance will be maintained. However, the type of supplement that you choose to take is essential, since some may not assist in recovery at all some commonly available sports drinks are little more than sugar water and others may be primarily oriented towards enhancing performance.

We feel that enhancing both recovery and performance is of the utmost importance, as we recognise that recovery is just as crucial to sporting success as performance. That's why 2before Pre-Workout Blackcurrant berry is a combination of the two and is available as a pre-workout with caffeine and a pre-workout without caffeine.

Our plant-powered products are made from New Zealand blackcurrants, which have a high anthocyanin content. Anthocyanins are water-soluble pigments that give fruits and vegetables the colours red, blue, and purple.

This is what gives 2before the dark purple pigmented colour, as our products are packed with New Zealand blackcurrants.

Our blackcurrants help manage oxidative stress and promote faster recovery because they contain the ideal ratio of prooxidants and antioxidants.

Because of the management of this exercise-induced oxidative stress and inflammation, exercise recovery is improved overall.

In addition, research indicates that blackcurrants can decrease muscle soreness and damage after exercise by reducing creatine kinase, allowing your muscles to heal to their maximum potential.

Blackcurrant berries have been shown to have potent anti-inflammatory, antioxidant and antimicrobial effects which can benefit athletes. If you want to optimise your recovery so that your muscles are not damaged and you experience less soreness, consider 2before as your supplement due to the high anthocyanin content in our products, which benefits your recovery process.

However, it is also essential to combine the appropriate supplements with the necessary nutrition, while taking into account other surrounding factors that may affect recovery. Nutrition has been proven to be one of the most crucial factors in optimising your recovery, as it increases glycogen and protein stores within your body and muscles.

Without adequate nutrition, muscle damage from high-intensity exercise will not be repaired and reconditioned - basically, you won't get the best out of the effort you've put into your workout.

In conclusion, the optimal nutritional intake consisting of protein, carbs, fluids, and macro- and micronutrients is essential for replenishing muscles so athletes can perform and recover to their fullest potential.

Halson, S. Recovering Techniques for Athletes. Gomez, J. The Benefits of Recovery — It Does Your Body and your game Good. Ansorge, R. Lecovin, G. Nutrition for Muscle Repair and Recovery. Melin, A. Energy Availability in Athletics: Health, Performance, and Physique. International Journal of Sport Nutrition and Exercise Metabolism, 29 2 , xml l.

Wasserfurth, P. and Kruger, K. In metric terms, it would be body weight in kilograms X 2. After training and competition: Elite athletes will often weigh themselves prior to training and then again afterwards to see how much weight lost during that training session.

This weight loss is water loss through sweat. Weight loss in kilograms X 1. For example, if you lose 1kg 2. This is a simplified example, as there are also electrolytes lost through sweating that also need to be replaced in the form of sodium, calcium, potassium, and magnesium.

But, as a general rule, consume 1. As discussed in part one of this series on recovery, rest, and more specifically, sleep, is critical to optimal recovery. Nutrition is an essential part of the recovery process. Next time, we will talk about how to set up your training program to recover effectively and perform at your best when it matters the most.

Remember, staying healthy is the most important thing when it comes to performance! Reach out to us at performance sportmanitoba. Every year, Sport Manitoba Performance designs a spook-tacular workout for our athletes to complete in the weeks leading up to Halloween.

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High Performance Recovery: Nutrition and Hydration. by Jeff Wood. By Sam Cortes, Communications Coordinator Welcome back for part two of our series on high performance recovery. Here are some key takeaways from part one on sleep: Athletes should aim for hours of quality sleep each night.

No screen time one hour before bed. Have your room cool, dark, and quiet. Updated Oct 25, The four main goals of recovery nutrition are to: Restore, Replace, Repair, and Rest.

By following these key components, you will ensure that you are fully prepared for your upcoming season. The 4 R's of Recovery Nutrition to Enhance Your Performance The 4 R's of Recovery Nutrition to Enhance Your Performance. By Ashley Hagensick Feb 1, Updated Oct 25, 5 minute read.

Check out Athlete Recovery Techniques for more on supplementation. There are several key performance biomarkers that can be used to monitor training and recovery. These include:. Nutrition and metabolic health 2. Hydration status 3. Muscle status 4. Endurance performance 5.

Injury status and risk 6. Through comprehensive monitoring of physiologic changes, training cycles can be designed that elicit maximal improvements in performance while minimizing overtraining and injury risk.

Keep these in mind when you are doing active recovery work. Beelen, M. Nutritional strategies to promote postexercise recovery. International journal of sport nutrition and exercise metabolism, 20 6 , Bubbs, M.

PEAK: The new science of athletic performance that is revolutionizing sports. Chelsea Green Publishing. Sports Medicine Auckland, N.

Clark, M. NASM essentials of personal fitness training. Currell, Kevin. Performance Nutrition. Crowood Press April 1, Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle.

American Journal of Physiology-Endocrinology And Metabolism, 2 , EE Dupuy, O. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in physiology, 9, Lee, E.

Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of strength and conditioning research, 31 10 , Malta, E. The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis.

Sports Med 51, — Melin, A. Energy Availability in Athletics: Health, Performance, and Physique, International Journal of Sport Nutrition and Exercise Metabolism, 29 2 , and Ristow, M. J Physiol, — Naderi, A. Timing, optimal dose and intake duration of dietary supplements with evidence-based uses in sports nutrition.

Norton, L. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of nutrition, 2 , SS. Energy Expenditure, Availability, and Dietary Intake Assessment in Competitive Female Dragon Boat Athletes. Sports Basel, Switzerland , 5 2 , Selye, H.

Stress and the general adaptation syndrome. British medical journal, 1 , Experimental biology and medicine, 6 , Simpson, N. Optimizing sleep to maximize performance: implications and recommendations for elite athletes. Smith-Ryan, A. Linus Learning. Tipton, K. Nutritional support for exercise-induced injuries.

Sports Medicine, 45 1 , Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery. Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage Some experts suggest that consuming around 1.

For reference, 4 ounces grams of cooked salmon provides 1 ounce 29 grams of protein 13 , Fatty fish also contains omega-3 fats , which may help reduce DOMS, fight inflammation, and boost muscle growth 14 , Experts recommend that you get 0. You can easily achieve this by having a serving of fatty fish like salmon or taking an omega-3 supplement after hitting the gym 12 , Pomegranate juice is a rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.

As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.

This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.

Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.

It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes.

In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.

Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein.

Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.

Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.

Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery.

However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.

This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout.

Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery Please note that this offer is for a complimentary gym pass only and does not include classes exclusive to members.

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This is coming soon. Please come back in the coming weeks to find a timetable showing all the classes and sessions available for you to explore and enjoy here at Coach London. We look forward to seeing you soon. We look forward to hearing from you. Body , Life. How to Boost your Performance Through Recovery by Coach London Feb 28, Body , Life 0 comments.

It has the following benefits: Coloured salts have a higher mineral count than a bleached white table salt therefore increasing the intake of essential minerals such as magnesium. Helps nourish the adrenal glands.

These glands are responsible for the production of the stress hormone cortisol and can become burned out easily. Helps raise morning cortisol levels therefore increasing morning energy. Cortisol should be at its highest in the morning with a gradual decrease in release throughout the day.

Salt has an anti-microbial effect on the digestive system, helping to improve the GI Tract. We want to be alkaline in the morning and acidic at night. Animal protein and healthy fats-based breakfasts This is the second requirement I ask of most of my clients.

Optimise your sleep Sleep plays a huge role in every part of our lives. Here are my top tips for improving your sleep: Make sure your bedroom is pitch black. Either use a blackout blind or an eye mask and remember to turn off all electronics at the socket.

Keep your phone as far away from you as possible, ideally out of the bedroom. If you have to use it as an alarm then switch it to airplane mode to reduce electromagnetic radiation. Ideally, go to bed and wake up at the same time every day of the week. This can help improve your natural circadian rhythm.

Keep your bedroom cool, sleep in minimal clothing, and invest in a high-quality mattress and pillows. Limit caffeine intake to cups a day and do not consume after 12pm. Coffee is best consumed before a workout. Limit alcohol intake also as this too can impair sleep quality.

Introduce a magnesium supplement. Magnesium is a yin nutrient that plays a huge role in calming the nervous system.

Being the biggest and most glamorous sporting event on earth, the nutritional habits and opinions of Olympic athletes will always be of paramount interest. For instance, in , there were strong rumors that multiple Olympic swimming gold medalists Michael Phelps consumed 12, calories a day while training for the Beijing Olympics.

In March , another multi-Olympic gold medalist, Caeleb Dressel told USA Today that though he was unsure of the number of calories he consumed daily, his intake may be similar to that of his compatriot Phelps. The ultimate aim is to fuel up for better performance. The few nutritional recommendations below will ensure not only high-level performance but also speedy recovery from strenuous exercise and injuries.

It also helps athletes train better and recover faster. Adequate amounts of macronutrients, micronutrients, and fluids are essential for activity, growth, and improved recovery time.

To optimize performance, athletes must be aware of what, when, and how to eat and drink before, during, and after activity. Balancing energy consumption with energy expenditure is an important way of preventing energy deficits or excesses.

Energy deficits can lead to delayed puberty, short stature, menstrual dysfunction, loss of muscle mass, and an increased likelihood of fatigue, injury, or sickness.

Energy excess can bring about overweight, obesity, and associated problems. One of the trickiest aspects of sports nutrition is meal planning for athletic events. The timing of meals is crucial to success and needs to be personalized. For years, recovery nutrition recommendations have been based on eating the first recovery meal or snack within minutes of completing the activity.

The recommendation arose due to research by sports scientists, which found that skeletal muscle sensitivity increases after strenuous physical activity and that muscles can assimilate and metabolize nutrients more readily within that time.

As an athlete, it is essential to identify the performance-enhancing foods you like to ensure performance optimization. Avoid experimenting with new foods or new nutrition-based training methods when competition is very close.

Recovery foods should be consumed within minutes of exercise and again within one hour to two hours of exercise to help reload muscles with glycogen and accelerate recovery time. This means that you must research extensively and also partner with your sports nutritionist and other relevant experts to find out what exactly works best for you.

What Is Sports Nutrition? How Sports Nutrition Works The nutritional requirements and training regimen of athletes vary according to the sport they are involved in. The importance of recovery nutrition stems from its main goals, which are: The replenishment of liver and muscle glycogen stores used up during physical activity Fluid rehydration and replacement of electrolytes lost to sweating Assisting the rebuilding or growth and repair of muscle tissue stimulated during exercise These goals are often denoted with the 3 Rs replenish, rehydrate, and rebuild.

When to Use : Before or during endurance competitions or training sessions, athletes frequently consume caffeine. Sports Drinks : Sports drinks are designed to replenish lost fluids, electrolytes sodium, potassium , and carbohydrates during prolonged exercise.

They help maintain hydration and provide energy. When to Use : Sports drinks are typically used during endurance events, especially in hot or humid conditions. Minerals and vitamins : Athletes may take vitamin and mineral supplements to make up for any deficiencies that might harm their performance or general health.

Calcium, vitamin D, and iron are typical dietary supplements. When to Use : These supplements should only be used with a doctor's supervision once a deficiency has been identified. Antioxidants and multivitamins : To promote overall health and lessen oxidative stress, nutritional supplements that contain both antioxidants and multivitamins are frequently used.

They might be useful for athletes who do not have easy access to a healthy diet. When to Use : When vitamin and mineral intake from food is insufficient. It's important to remember that not all athletes will benefit from the use of sports supplements, and their effectiveness can vary between individuals.

A well-balanced diet is frequently the most efficient way to absorb nutrients. To make sure supplements are secure, essential, and suitable for their unique needs and goals, athletes who are thinking about using them should speak with a medical expert or certified dietitian.

Athletes can improve their performance, assist recovery, and maintain general wellness by following sensible nutritional standards. Personalised nutrition plans, a balanced diet, calorie needs, hydration, pre-workout nutrition, post-workout nutrition, carbohydrates, protein, fats, supplements, timing, paying attention to your body, variety, vitamins and minerals, safety and quality, regular assessment and adjustment, rest, and recovery are just a few of the practical advice items to keep in mind.

You may maximise your energy levels, improve performance, promote recovery, and preserve your general health as an athlete by adhering to these doable recommendations for athletic nutrition.

A vital element of both physical achievement and wellbeing is proper nutrition. You must carefully plan your diet if you want to improve both your athletic performance and your general health. Assessing your goals, seeking professional advice, considering your caloric demands, your macronutrient ratios, the timing of your meals, your hydration, your pre-workout and recovery nutrition, your food selections, your supplements, your body's signals, safety and quality, and regular review and adjustment are all good places to start.

Be ready to modify your plan as necessary based on your body's reactions and your unique goals, because what works for one athlete may not work for another. Consult a specialist who can offer direction and encouragement throughout your athletic adventure. The timing of meals is important for athletes since it affects their energy levels, performance, and recovery.

For athletes, meal preparation and timing should be as follows:. Pre-Workout Meals : 1 to 3 hours before : Consume a well-balanced meal with carbohydrates and protein.

Complex carbohydrates like whole grains, fruits, and vegetables provide sustained energy. Lean protein sources like chicken, turkey, tofu, or beans should be consumed. Pre-Workout Snacks : 30 Minutes to 1 Hour Before : If you only have a short window of time before working out, choose a light snack like a piece of fruit, a granola bar, or some yoghurt.

This gives you a rapid source of energy without making you feel overly full. Intra-Workout Nutrition : During Prolonged Exercise : Consider ingesting carbs and electrolytes throughout your workout if you plan to engage in endurance activities that last longer than an hour.

By doing this, energy and hydration levels are maintained. Post-Workout Nutrition : Within an Hour After Exercise : Utilise a combination of carbohydrates and protein in your recovery nutrition to refill your glycogen reserves and boost muscle regeneration.

This might be a protein drink, a healthy dinner, or a snack for recovery. Regular Meals : To meet your energy needs throughout the day, eat regular, well-balanced meals. Carbohydrates, protein, and good fats should all be present in these meals. To supply a wide array of nutrients, including a selection of fruits and vegetables.

Hydration : Hydrate throughout the day, including while exercising. Start your workout hydrated, and replace fluids lost during and after exercise. Bedtime Snack : A small protein- and carbohydrate-rich snack before bed will guarantee that you have enough energy for your early-morning workout if you are training hard.

A piece of bread spread with nut butter or yoghurt topped with granola are two examples. Listening to Your Body : Take note of your hunger cues, energy levels, and any dietary preferences or restrictions.

Adapt your meal planning accordingly. Timing of Nutrients for Specific Sports : Consider the timing of your meals and snacks in relation to the demands of your sport.

Endurance athletes, for example, may require more carbohydrate intake, whereas strength athletes may require more protein. Regular evaluation and adjustments : Assess and adjust your meal planning on a regular basis based on your training progress, performance goals, and individual needs.

A sports dietitian can offer knowledgeable advice on nutrition catered to a particular athlete's needs and objectives.

Individualization, hydration, carbohydrates, protein, pre-workout nutrition, recovery nutrition, supplements, meal timing, listening to the athlete, adjustments and monitoring, mental and emotional support, education, and long-term health are some of the suggestions and insights offered by sports dietitians.

They provide insightful advice, recommendations supported by research, and continuing assistance to help athletes perform at their peak while preserving a solid foundation in health. The importance of nutrition cannot be understated in the realm of athletics, where every extra millisecond or ounce of strength can make a difference.

It calls for devotion, careful attention to detail, and a desire for quality because it is both a science and an art.

You may improve your athletic abilities and accomplish your goals by making wise decisions and concentrating on feeding your body for optimum performance.

Remember that healthy eating is the cornerstone of a fulfilling life, both on and off the pitch. It provides fuel for your athletic endeavors. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Search the site Search. My Account. My Library. Search the site. Remember Login. Register Reset Password. x You are viewing 1 of your 1 free articles. Protein and recovery: why protein matters for performance! Recovery nutrition by Andrew Hamilton. The effect of protein after exercise What has been established is that adding protein to carbohydrate in a post-exercise drink or snack does appear to enhance muscle tissue synthesis in the recovery period, which simple logic dictates will confer significant potential benefits see panel 1.

Panel 1: Why is maximising post-exercise muscle tissue synthesis important? Figure 1: Carbohydrate-only versus carbohydrate and milk protein drink chocolate milk 2 In another study, researchers looked at muscle protein synthesis and different recovery formulations after high-intensity cycling 3.

Figure 2: Muscle tissue synthesis: zero vs. low vs. high protein recovery drinks 3 Muscle tissue synthesis was much lower when the cyclists drank the carbohydrate-only drink for recovery. Protein, recovery and performance Increasing the rate of muscle tissue synthesis after exercise by consuming protein is all well and good.

The latest research At the time of writing, further excellent research has just been published, which appears to confirm that adding protein to a post-exercise recovery drink confers real benefits for athletes seeking rapid recovery and the best possible performance in a subsequent bout of exercise for example in multi-day events What they found When the data was analysed, the results were as follows: The time trial performance in the second trial after 18 hours of recovery was 8.

Experimentation is the name of the game! Read More Optimise your protein consumption: the importance of quality. Riboflavin: can this energy vitamin also accelerate recovery?

Andrew Hamilton Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.

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Recovering well will support advancement and gains made in athletics. Four components of recovery nutrition will be discussed- carbohydrates, protein, anti-inflammatory compounds, and hydration. Focusing on these four and including the proper amounts of each can help to simplify the question of what to eat post exercise.

It is generally recommended among sports nutrition professionals that carbohydrates should be consumed at an amount x higher than protein post exercise. It is also generally understood that consuming more than grams of protein at any given time is of no greater benefit. As far as the timing goes, there here is a minute window post exercise when the muscles are most receptive to nourishment replenishment.

So, to maximize recovery time, try to eat within this time window. However, if the window is not met, the body will still replenish itself. The amount of carbohydrate to consume post exercise will vary based on the individual and as little as calories immediately following exercise can make a difference.

General guidelines are to consume For an individual weighing lb, this equates to gm carbs. The meal should also contain protein in the amount of gm to promote muscle repair.

Muscle adaptation to training can be enhanced with protein consumption spread throughout the day at an amount of 0. This amounts to Whole food sources of protein are best and supplemental sources as a second choice.

Protein can be found in yogurt, lean meats, eggs, beans, legumes, whole grains, nuts, and seeds. Anti-inflammatory compounds and omega-3 fatty acids are found throughout the plant kingdom.

They are found in higher concentrations in vibrantly colored fruits and vegetables, seeds like chia, flax, and hemp, and nuts like walnuts. These compounds can reduce soreness and suppress acute inflammation that naturally occurs with high intensity exercise or the breaking down of muscle.

Omega-3 fats may even increase the rate at which muscles are rebuilt. Antioxidants are found on average at amounts 64x higher than any animal-based food.

Including a variety of colorful plant foods post exercise will optimize the number of antioxidants consumed. Food such as cherries, berries, beets, and greens are rich in antioxidants and promote the production of nitric oxide which is a chemical that dilates the blood vessels and arteries assisting in blood flow and the delivery of nutrients, oxygen, and antioxidants to the muscle cells and throughout the body.

Anthocyanin is found in high concentrations in purple and blue produce and provides many benefits for the cardiovascular system as well as the brain. These plant foods post exercise additionally provide minerals like magnesium, calcium, and potassium that are lost in small amounts through sweat.

As far as hydration goes, one lb of sweat equals 16oz of fluid. For endurance athletes and those exercising over minutes especially in the heat may consider weighing themselves pre and post workout to get a general idea of the amount of fluid lost from a particular activity.

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Register Reset Password. x You are viewing 1 of your 1 free articles. Protein and recovery: why protein matters for performance! Recovery nutrition by Andrew Hamilton. The effect of protein after exercise What has been established is that adding protein to carbohydrate in a post-exercise drink or snack does appear to enhance muscle tissue synthesis in the recovery period, which simple logic dictates will confer significant potential benefits see panel 1.

Panel 1: Why is maximising post-exercise muscle tissue synthesis important? Figure 1: Carbohydrate-only versus carbohydrate and milk protein drink chocolate milk 2 In another study, researchers looked at muscle protein synthesis and different recovery formulations after high-intensity cycling 3.

Figure 2: Muscle tissue synthesis: zero vs. low vs. high protein recovery drinks 3 Muscle tissue synthesis was much lower when the cyclists drank the carbohydrate-only drink for recovery. Protein, recovery and performance Increasing the rate of muscle tissue synthesis after exercise by consuming protein is all well and good.

The latest research At the time of writing, further excellent research has just been published, which appears to confirm that adding protein to a post-exercise recovery drink confers real benefits for athletes seeking rapid recovery and the best possible performance in a subsequent bout of exercise for example in multi-day events What they found When the data was analysed, the results were as follows: The time trial performance in the second trial after 18 hours of recovery was 8.

Experimentation is the name of the game! Read More Optimise your protein consumption: the importance of quality. Riboflavin: can this energy vitamin also accelerate recovery? Andrew Hamilton Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.

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More on this Are you getting enough salt during recovery? Recovery drink recipe. Glutamine for athletes: does it really do what it says on the tin?

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Thank you for all the work that goes into supplying this CPD resource - great stuff". Andrew Hamilton presents some of the latest findings from the world of sport performance science. Editor's Picks Endurance and strength: YOU have the best of both worlds.

Training intensity: is higher better, even for beginners? Endurance performance: can a short, sharp shock work wonders? High-intensity training: are sprint intervals overhyped? Mass with class: why sleep matters! Further Reading. Andrew Sheaff looks at brand new research suggesting that scientists have been wrong about one of the most fundamental guidelines for Interval training: for speed and endurance!

SPB looks at a short-interval protocol known as intervals, and highlights new research showing how it can be adapted for Soccer performance: to load or not to load?

SPB looks at some new and fascinating new research on pre-match carbohydrate intake and soccer performance. Bicarbonate: can it make your interval sessions better? SPB looks at new research on sodium bicarbonate ingestion prior to interval training sessions and asks whether it could help improve Get My Free Issue.

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