Recovery In Nutrition

REPLACING FLUIDS AND ENERGY

Replacing the energy used during exercise and the fluids and electrolytes lost through sweating is important within the first 2 hours after completing training or a game. During the cool down and stretching, water, sports drinks and fruit should be available to players to begin this process.

Drinking 500ml of a sports drink immediately after training or a game will help replace lost fluids and also replenish used energy stores. A sports drink containing a source of vitamin C, vitamin E or protein is useful to repair muscle damage. If the sports drink does not contain protein eating a small snack, such as a chicken or turkey sandwich at this time will also be useful.

Knowing how much fluid is lost will provide a good indication of the level of fluid intake required by each player. There are a number of different ways of assessing a player’s hydration status; however a simple method is to weigh a player before and after training and games. The weight difference is the amount of fluid lost from the body through sweating. Ensure that the player is wearing as little clothing as possible each time you weigh him. Remember for each 1Kg of weight lost, 1.5 litres of fluids must be consumed. Water is fine for most people after exercise, as long as it is accompanied by a meal or snacks to provide for carbohydrate and electrolytes used during exercise. However, if a player does not feel like eating solid foods in the hours after exercise, it is important to drink fluids containing other nutrients such as a sports drink, milk drink or smoothies. Protein and carbohydrate are essential nutrients for recovery. The meal or snacks consumed after training or should contain a source of each. A snack such as a chicken and salad roll (white bread) is a good option.

Fruit, dried fruit/almonds and museli bars are other alternative snacks after training or a game. The meal eaten in the hours after exercise can make a big difference to recovery, and should contain a source of protein (such as chicken, turkey, tuna or lean beef) and carbohydrate (such as potatoes, pasta, rice or noodles), but not too much fat.