“Back to school” offer at Crown Sport Nutrition
Register on their official website before August 27 and receive €13 to spend on the product; €5 at the time of registration and €8 to be sent on August 27 to those already registered.
KEY POINTS IN USING RECOVERY TO PROMOTE OPTIMAL POST-EXERCISE RECOVERY
The objectives to optimize post-exercise recovery in athletes must comply with the framework of the 4R nutritional strategies: i) Rehydrate, replacing fluids; i) restock/refuel, energy and nutrients; iii) Repair damaged muscle tissue, promoting regeneration; and iv) Rest, with adequate pre-rest nutrition [1].
Therefore, in this context of recovery, the key nutrients are water, carbohydrates and proteins, to rehydrate, replenish and repair, maximizing post-exercise recovery [1,2].
Specifically, the carbohydrates They will allow us to restore glycogen levels to previous levels. It should be noted that it is important to ingest these carbohydrates as quickly as possible, since as time passes after the end of the exercise, the ability to restore muscle glycogen decreases [3].
On the other hand, the intake of proteins It has a positive effect on the repair and regeneration of damaged muscle tissue, presenting benefits in reducing late-onset muscle damage (what is known as “soreness”), and reducing possible muscle cramps [4].
Furthermore, the protein intake set with with the carbohydrates could enhance the restoration of glycogen levels compared to carbohydrate intake alone [2].
What considerations do we have to take into account to choose a good recovery?
First of all, try to ensure that there is a sufficient amount of carbohydrates, specifically an individualized amount of 1-1.2g/kg of body weight, which would be equivalent to at least 50g for a 50kg athlete, 70g for a 70kg athlete, or 80g for an 80kg athlete.
Furthermore, it is interesting that these carbohydrates are simple and high index glycemic (e.g. glucose, sucrose, dextrose or maltodextrin), to promote rapid restoration of glycogen [3].
Regarding the proteins, the ideal is to include a protein source that is easily assimilated and rich in essential amino acids, especially leucine.
In this sense, an example could be milk soil protein. The recommended amount would be 0.2-0.5g/kg of body weight or what would be similar to between 20 and 40g of protein.
In this way, at a commercial level, in a recovery we could proportion suitable between carbohydrates y proteins, it would be 3:1 since it would allow us to achieve the requirements of both nutrients in a simple way.
On the other hand, we must pay attention to the replacement of electrolytes (especially sodium and potassium), trying to ensure that our recovery has a sufficient amount of them [1,2].
Finally, it is also important to keep in mind that if a solid meal is eaten with the correct proportions of carbohydrates and proteins, we must try to accompany it with a sufficient amount of liquids.
That is, when we ingest a commercial recovery we usually dilute the recovery in water, which allows us to comply with the rehydration rule.
However, if we eat complete foods, we will have to pay attention to complying with that rehydration that we talked about.
What recovery can we use?
There are various options, both commercial and homemade. In this sense, the commercial recovery present the advantage to be designed correctly, including both the sufficient amount of carbohydrates and proteins, as well as the ratio between both nutrients, and the necessary amount of electrolytes.
Furthermore, its use together with the corresponding liquids allows compliance with all the rules to optimize recovery.
In this sense, the commercial option can be useful since it is simpler, more practical and comfortable to ingest. Furthermore, in various situations It is much more accessible to eat a commercial recovery for recovery, for example: on trips for competitions, non-availability of solid foods, lower availability of usual foods due to trips to other countries, etc.
On the other hand, so home We can reach the necessary requirements without any problem. However, it is necessary to pay attention to each of the points mentioned above, which of course entails a effort and dedication by the athlete.
In this sense, some homemade examples could be: i) 1L of replacement drink with carbohydrates and electrolytes + 30g of whey protein; ii) 600ml of chocolate shake + electrolytes + fortification with skimmed milk powder (rich in protein); iii) shake with 300ml of skimmed milk or vegetable drink + 1 banana + 2-3 tablespoons of honey + pinch of salt + pure defatted cocoa + protein food (skimmed milk powder, skimmed fresh cheese, protein yogurts, whey protein, protein soy, nutritional yeast or debittered brewer's yeast for vegans); iv) jam sandwich + banana + liquids + protein food (protein yogurts, whey protein, low-fat fresh cheese, etc.).
Conclusion
In conclusion, choosing an adequate post-exercise recovery is decisive to optimize recovery.
Therefore, it is essential to attend to the necessary characteristics both in the trading options and homemade to ensure adequate intake of key nutrients (fluids, carbohydrates, proteins, electrolytes).
Lucas Jurado Fasoli – Doctor in Biomedicine (UGR). Dietician-Nutritionist. Postdoctoral researcher at the Joint University Sports and Health Institute and Department of Physiology, University of Granada.
Content creator at Crown Sport Nutrition
“BACK TO SCHOOL” OFFER AT CROWN SPORT NUTRITION
Register on their official website before August 27 and receive €13 to spend on the product; €5 at the time of registration and €8 to be sent on August 27 to those already registered.
